Deadlift - Burpees

Warmup:
25 box jumps
25 double unders
25 walking lunges
1x body weight bench press (level 2 athlete skill - 225# - more than body weight)
4x5 press (135#, 145#, 150# push press, 165# push jerk)

WOD: "Deadlift - Burpees"
For time - three sets of 21-15-9 reps of:

• Deadlift (70% of 1-rep max)
• Burpees

Time 17:10

I started out with 305# (lifted 21 reps), but dropped to 275# for the 15-rep & 9-rep set.

Slam Ball Burpees

Warmup:
2x10 knees to elbows
2x10 pushups
2x10 front squats (pvc)
back squat depth drills
3x5 back squats (185#/135#/185#)

WOD: "Slam Ball Burpees"
Three sets of 21-15-9 reps for time of:

• slam ball (20# medicine ball)
• burpees

Time 5:49 Rx

Burpee - Pullup - Kettlebell Swing

Warmup:
2x15 overhead squats
2x15 pushups
2x15 situps
2x15 back extensions
2x15 arm swings
2x1 sampson stretches

WOD: "Burpee - Pullup - Kettlebell Swing"
4 rounds for time of:

• 10 burpees
• 20 pullups (I subbed 20 65# push press)
• 30 kettlebell swings (35# Rx - I used 45# kb)

Time 19:11

subbed 65# push press for the pullups in anticipation of GI Jane this week – trying to save my hands for that

in addition, I upped the kettlebell to the 45# KB (Rx was 35#) to try to get an equal amount of work that I lost doing push press instead of pullups

Also - please go to this website and VOTE for CrossFit Murfreesboro in the annual Ruthies Award competition - please get as many people as possible to vote - you can vote every day from multiple browsers

Burpee-Box Jump-Burpee-Pullups

Warmup:
45 situps
45 back extensions

WOD: "Burpee-Box Jump-Burpee-Pullups"
25 rounds for time of:

• 1 burpee
• 1 box jump
• 1 burpee
• 3 pullups

Time 19:10

This works out as 25 box jumps, 50 burpees, & 75 pullups. 1st time back in a week due to Dennis' hospitalization. Loving the week of hospital food. Really improved my performance. :-)

Outside Hughey

Warmup:
2x15 wall ball
row 500 meters
L-sit practice
muscle up practice

WOD: "Outside Hughey"
For time:

• 21 kettlebell swings (55#)
• run 100 meters
• 21 burpees
• run backwards 100 meters
• 15 kettlebell swings (55#)
• run 100 meters
• 15 burpees
• run backwards 100 meters
• 9 kettlebell swings (55#)
• run 100 meters
• 9 burpees
• run backwards 100 meters
• 100 meter bear crawl

Time 19:25

100 Burpees for Time

Warmup: "Feats of Strength"
Pullups (max reps) = 15 consecutive
Box jump (max height) = 41.5 inches
Turkish getups (max weight barbell) = 65#

WOD: "100 Burpees for Time"
Time = 11:17

Compare to 2/19/09 where my time was 12:20 (shaved off 1:03). You can also compare to St. Patty's Day where I did 100 burpees + 1 pint of Guiness in 12:42 (there's a vid of this one).

Overall, pretty pleased with today's effort. Next time, I am going to try to finish under 10 minutes.

21-15-9 Back Squats + Burpees

Warmup:
16 pullups
2x15 knees to elbows
2x15 dips
2x15 pushups

WOD: "Back Squats + Burpees"
Three sets of 21-15-9 reps of 135# back squats & burpees for time.

Time 7:25 as Rx

Check out the video of this WOD

From Videos

Everybody's favorite WOD

Warmup:
3x15 pullups
3x15 back extensions
3x15 situps

WOD: "Burpees"
100 Burpees for time

Time 15:20 minutes

Outrunning the G.C.

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 air squats

WOD: "21-9-6"
Three sets of 21-9-6 reps of:
400m run
Deadlift
Weighted burpees

Time 21:22 min

I beat George by 1 second.

Get up....fall down....get up again....

Warmup:
3x10 situps
3x10 back extensions
3x10 air squats
3x10 bar dips

WOD: "Turkish Getups, Burpees, & Box Jumps"
Sets of 21-15-9 reps of turkish getups, burpees, and box jumps. Evan didn't time it because I am so slow and learning.