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.

Deck of Cards

Warmup:
2x15 GH situps
Run 1 lap

WOD: "Deck of Cards"
Suits represented squats, pushups, pullups, & box jumps (24") - # on card = reps (face cards are 10 reps, aces are 11 reps)
Jokers represented 21 burpees

Time 25:30 - I did entire deck alone (no partners)

Row 1000 meters

Warmup:
15 thrusters (67#)
15 sumo deadlift high pulls (67#)
15 medicine ball cleans (20#)

WOD: "Row 1000 meters"
Row 1000 meters for time on the C2 rower.

Time 3:45

My boss was in town today and I needed to get to the office early. Rowed instead of doing GI Jane. Can't say I'm sorry about it.

GRACE

Warmup:
3x15 GH situps
3x15 back extensions
clean & jerk practice

WOD: "GRACE"
30 clean & jerks for time at 135#

Time 3:51 as Rx - PR

Compare to 1/29/09 where my time was 6:24. I'm very pleased with today's effort.

300

Warmup:
2x15 GH situps
2x15 back extensions
2x15 squats

WOD: "300"
For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushups
• 50 box jumps (24")
• 50 knees to elbows
• 50 kettlebell clean & press
• 25 pullups

Time 28:11

Compare to 8/29/08 when I did this in 32:50, but I did not do the fully Rx WOD. I did jumping pullups, situps, etc. so there really isn't a good comparison. I was happy to finish the full Rx WOD in less than 30 minutes.

Also, click the "300" link above to see a YouTube video that shows a demo of this WOD.

Deadlift + Run

Warmup:
2x15 GH situps
2x15 wall ball (20#)
2x5 ring dips

WOD: "Deadlift + Run"
3 sets of 21-15-9 deadlift (225#)
3 800-meter runs
for time

Time 17:11

Dr. Drew and I ingnored the prescribed front squats today and did our own "special" WOD. He beat me by 1:11, so I'm not too worked up about it.

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.