WOD for the less than 100%

Warmup:
pvc pass thrus
3x20 double unders
3x15 pressing snatch balance

WOD: "Less than 100%"
5 rounds for time of:

• 10 situps
• 10 back extensions
• 15 kettlebell swings (55#)
• 15 pushups

Time 15:50 Rx

Squats & Kettlebells

Warmup:
run 400 meters
3x15 pvc pass thrus
3x15 wall ball (20#/10')
3x15 pushups
row 500 meters
3x10 press (45#/65#/85#)
P.T. stretches

WOD: "Squats & Kettlebells"
For time:

30 Kettlebell Swings (1 1/2 or 1 pood)

10 OHS (135# and 95#)

20 Kettlebell Swings

20 Front Squats (135# and 95#)

10 Kettlebell Swings

30 Back Squats (135# and 95#)

I subbed ring dips for OHS, pullups for FS, and pushups for BS. I used 45# kettlebell.

7:15

2/11/10

Warmup:
2x15 pushups
2x15 GHD situps
2x15 pullups
2x15 pvc overhead squats

Back Squats (worked with 135# to strengthen my injured back)

WOD: "2/11/10"
3 rounds for time of:

• 15 heavy thrusters (100#)
• 15 kettlebell snatch (40#)
• 15 burpees
• 1 sprint across parking lot and back

Time 16:47

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

4 Round Triplet

Warmup:
3x15 wall ball (20#)
3x15 overhead squats (pvc)
pistol practice
handstand pushup practice

WOD: "4 Round Triplet"
4 rounds of the following (max reps):

• 45 sec - push press (135#)
• 45 sec - situps
• 45 sec - kettlebell swings (1.5 pood)
• 1 min rest

Averaged 45-55 reps per round

Back Squat - Pushup - Kettlebell Snatch

Warmup:
3x10 kettlebell snatch (each arm)
3x15 situps
3x2 depth jump course
Handstand practice
Muscle-up practice (almost got 1 today)

WOD: "Back Squat - Pushup - Kettlebell Snatch"

5 rounds of:

5 Back Squat @ 75% 1 Rep Max

7 Push Ups

9 KB Snatch (9 each Arm) Men @ 1 1/12 Pood and Women @ 1 Pood


Time 16:10 Rx - used 55# dumbbell since Bill had the kettlebell. 255# back squats.

Here's a video on depth jumps. Evan made a course out of the boxes for us to jump through.

Feats of Strength

"Feats of Strength"

You get three attempts at each feat:

Max height on box jump - (42.25", 43.25" F, 43.25", F) = 42.25" PR

Max weighted pullup - (243#, 303# F, 283# F) = body weight + 30# = 243# PR

Max kettlebell toss (1 pood) - (19'1", 21'5", 22'3") = 22'3" PR

Max weight turkish getup (barbell) - (65#, 75#, 95#) = 95# PR

200

Warmup:
5x hurdle hops
5x plank walk
4x rope climb

WOD: "200"

For time:

• 50 weighted box jumps (45#)
• 50 kettlebell swings (1 pood) - I used 1.5 pood
• 50 wall ball (20#)
• 50 pullups

Time 21:21 Rx+

200th WOD

Warmup:
Agility drills
3x5 back squats (185#/235#/255#)

WOD: "Sprawl"
5 rounds of AMRAP in 3 minutes of:

• 6 snatches per arm (55# kettlebell)
• 5 sprawl to sumo deadlift high pull (55# kettlebell)
• 4 ring dips

Rounds

1. 1 round + 6 snatches
2. 1 round
3. 1 round
4. 1 round
5. 1 round

This was one was brutal. The heavy one-armed snatches were killing my elbows and wrists. Anyhow, this was my 200th WOD so, all things considered, it wasn't 200 burpees for time.

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

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

Overhead Lunge

Warmup:
3x10 pvc pass thrus
3x10 good mornings (45# bar)
3x10 pushups

WOD: "Overhead Lunge"
7 rounds for time of:

• 15 kettlebell swings (55# kettlebell)
• 6 overhead lunges (25# dumbbell - alternating right and left arms)

Time 11:54

I also ran 400 meters and rowed for 1 minute (307 meters).

Kettlebell Rounds for Time

Warmup:
13 kettlebell snatches
13 good mornings

WOD: "Kettlebell Rounds for Time"
5 rounds for time:

• 10 each arm - kettlebell/dumbbell snatches (35# dumbbell)
• 20 box jumps (24")
• 30 front squats (1 pood kettlebell)
• 200 meter run

Time 39:06

According to crossfitoneworld.com, this WOD should be completed in 15-20 minutes. I was feeling ill this morning and was just happy to finish. I wasn't going to do the WOD at all, but David pushed me and I did, even though I wanted to puke the entire time.

HELL...EN

Warmup:
3x15 situps
3x15 back extensions
3x15 squats
And a couple of 1.5 pood kettlebell swings to see if I could do it

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 1.5 pood kettlebell swings (approx 54#)
• 12 pullups

Time 18:44 min as Rx

Ripped one of my callouses off on my right hand during the last set of pullups. Stings a bit.

Three Rounds for Time...

Warmup:

3x15 situps, squats, & pushups
Double under practice

WOD:

3 rounds for time:
21 knees to elbows
21 kettlebell swings (1.25 pood/45 lb)
21 pushups
10 pullups
21 box jumps
150 ft walking lunges

PR: 24:10 min

Jump Rope/Kettlebells

Warm Up:
3x15 Situps w/ 25lb Kettlebell + Back Extensions
1x15 Ring Pullups & Air Squats
2x15 Ring Pushups

WOD:
3 rounds for time of:
300 Jump Rope + 25 1.25 pood (45 lbs) Kettlebell Swings
PR: 18:00 minutes

Didn't feel like working out today too much after getting in LATE last night from the REK concert at the Ryman. For more on that, see the Life Heads Up Blog. Anyhow, I had the option of 100 double-unders instead of 300 standard jump ropes, but I was whipping the heck out of my ankles, so I reverted to 300 times 3. That's a lot of bouncing. My arches are killing me. The kettlebell is well, the kettlebell.

When Tires and Kettlebells Meet...

Warmup:

2x15 bar dips

2x15 knees to elbows

5 kipping pullups

250 jump rope

WOD: "Get Tired + Kettlebell"

3 lengths of field of flipping tire interspersed with 21-15-9 kettlebell swings for time.

Time 8:48 minutes

Danny's Assortment of Flexible Fun

Warmup:
Danny put us through a ton of flexibility movements on the turf

WOD: "Danny's Assortment of Flexible Fun"

1. 4x25 kettlebell swings (25lb) + 4x15 pushups
2. Plank - hold for 1 minute
3. 4x30 jumping pullups + 4x1 laps around the turf

Come on, swing those bells....

Warmup:
3x10 situps
3x10 back extensions
3x10 air squats
3x10 pushups

WOD: "Kettlebells, Jumping, & Running"
Sets 21-15-9 reps of kettlebell swings, box jumps, and a 400m run after each set (total of 3).

Time 14 minutes