Cinco de Mayo

Warmup:
1 minute each of

• burpees
• pushups
• box jumps/stepups
• squats
• row

WOD: "Cinco de Mayo"
5 rounds for time of:

• 5 squat cleans (135#)
• 5 box jumps
  
• 5 muscleups (10 dips +10 pullups)

I only completed 3 rounds using 67# & stepups instead of box jumps. Have some sort of intestinal distress today.

Pushups + Wall Ball + Pullups

Warmup:
run 400 meters
3x5 ring dips
3x5 pullups
1 rope climb
mobility drills

WOD: "Pushups + Wall Ball + Pullups"
3 rounds for time of:

• 30 pushups
• 20 wall ball (20#, 10')
• 10 pullups

Time 10:45

check out the main CrossFit page featuring my buddy Drew and a link to my box (CrossFit Murfeesboro).

Triplet

Warmup:
3x15 wall ball (20#)
3x15 kettlebell snatch (1 pood)
Buergener warmup

WOD: "Triplet"
AMRAP in 15 minutes of:

• 6 power cleans (185#)
• 50' bear crawl
• 9 pullups + 9 ring dips (subs out 3 muscle ups)

3 rounds + 1 power clean

Jumping Squats + Pullups

Warmup:
1x10 squats
3x10 jumping squats
3x10 back extensions
3x10 double unders
3x10 overhead squats (45#,67#,87#)

WOD: "Jumping Squats + Pullups"
10 to 1 sets of weighted jumping squats (67#) and pullups for time.

Time 6:55 Rx

This works out to 55 reps each of jumping squats and pullups. This was similar to FRAN in output and after-WOD effects. :)

Pullups & Hang Cleans

Warmup:
2x15 back extensions
2x15 ring dips
2x15 barbell reverse lunges
arm/leg mobility drills
sampson stretches
1x3 deadlift (223#)
3x3 deadlift (273#,323#,373#)

WOD: "Pullups & Hang Cleans"
5 rounds for time of:

• 15 pullups
• 5 hang cleans (155#)

Time 12:03 Rx

Deadlifts - Pullups

Warmup:
3x15 back extensions
3x15 jumping squats
arm/leg mobility exercises
foam roller work
5x3 hang cleans (67#,117#,139#,159#,175#)

WOD: "Deadlift - Pullups"
9 rounds of deadlifts & pullups with the following reps for time:

9 DL - 1 PU
8 DL - 2 PU
7 DL - 3 PU
6 DL - 4 PU
5 DL - 5 PU
4 DL - 6 PU
3 DL - 7 PU
2 DL - 8 PU
1 DL - 9 PU

Time 9:19 @ 228#

Thursday the 12th

Warmup:
3x1 rope climb (no legs)
400 meter run
25 box jumps
muscle up practice

WOD: "Thursday the 12th"
For time:

• 100 squats
• 75 pushups
• 50 pullups
• 25 ring dips
• 100 meter bear crawl

Time 25:30 Rx

Chipper

Warmup:
2x15 ring dips
2x15 pushups
2x15 situps
5x3 press (95#, 145# twice, 115#, 125#, 135#)
muscle up practice

WOD: "Chipper"
For time

• 30 weighted box jumps (45#)
• 30 pullups
• 30 thrusters (45#)
• 30 knees to elbows

Time 10:47 Rx

Countdown

Warmup:
25 situps
1 min handstand
25 pushups
1 min L-sit
25 squats

WOD: "Countdown"
10 to 1 countdown for time of pullups, pushups, and jumping ring dips.

Time 15:50

Check out this video slide show of CrossFit Murfreesboro that Sea Monster put together. You can see Katie & Emily in the opening shot.

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

Squat Cleans + Pullups

Warmup:
2x15 good mornings
2x15 squat cleans (pvc)
2x16 posterior reach

WOD: "Squat Cleans/Pullups"
5 rounds with a continuous clock:

• 1 minute squat cleans (135#)
• 1 minute pullups
• 1 minute rest

1. 5 squat cleans - 15 pullups - Rx
2. 5 squat cleans - 11 pullups - Rx
3. 5 squat cleans - 12 pullups - Rx
4. 5 squat cleans - 12 pullups - Rx
5. 5 squat cleans - 12 pullups - Rx

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+

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

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. :-)

Dumbbell Burpees + Pullups

Warmup:
3x15 GH situps
15 ring dips
6 bar dips
2x40yd bear crawl
dumbbell burpee practice
handstand practice (Daily 30 seconds)

WOD: "Dumbbell Burpees + Pullups"
3 sets of 21-15-9 reps for time of 25# dumbbell burpees & strict pullups
Time 19:26 as Rx (did not use rubber band assist)

Push Press/Pull Up

Warmup:
2 sampson stretches per leg
2x15 box jumps (I did 5 reps on the giant box, the rest on 24")
2x15 kettlebell swings
2x15 squats

WOD: "Push Press/Pull Up"
Sets of 5-10-15-20-15-10-5 of the two exercises for time. Rx is 95#.

Time: 18:44 as Rx

I feel like this time was horribly slow compared to others. Drew did it 10 minutes and somebody did it in 5 something. It gives me something to work towards.

JACKIE

Warmup:
3x15 GH situps
3x15 back extensions
3x15 pushups

WOD: "JACKIE"
1 round for time of:

• 1000 meter row
• 50 thrusters (45#)
• 30 pullups

Time 12:23

I felt pretty good today, although a little tired upon arriving at the gym. Anyhow, pretty pleased with my overall time and effort.

Death By Pullups

Warmup:
2x15 inverted pushups
2x15 dips
2x15 wall ball

WOD: "Death By Pullups"
Complete 1 rep the first minute, 2 reps the 2nd minute, 3 reps the 3rd minute and so on until the required # of reps cannot be met.

I scored 10 rounds.

Kool-Aid

Warmup:
15 situps
15 back extensions
15 thrusters 65#
15 pullups

WOD: "Kool-Aid"
3 rounds for time:

1st Round
10 situps
10 back extensions
30 thrusters 95#
50 pullups

2nd Round
30 situps
30 back extensions
20 thrusters 95#
35 pullups

3rd Round
50 situps
50 back extensions
10 thrusters 95#
20 pullups

Time 56:30 as Rx

I was happy to finish this WOD as Rx. I haven't worked with this many pullups and thrusters before. It works out to 90 situps, 90 back extensions, 60 95# thrusters, and 105 pullups. Plus the warmup reps. That is a lot of kipping pullups. My hands are killing me.

FRAN

Warmup:
3x15 ring pushups
3x15 squats
3x15 situps
100 jump rope

WOD: "FRAN"
Three sets of 21-15-9 reps for time of 95# thrusters and pullups.

Time 9:40 - compare to 12/5/08

I had to go to the dentist this morning, so I arrived early, warmed up and was ready to go by 7 am. I asked Dr. NoNo to let me skip Virtual Shoveling so I could get out of there a bit early. He let me do FRAN instead. I wanted to shave some time off my previous FRAN and I gained 10+ minutes on the old score. Woohoo!! I did puke after the WOD.