Pound the pavement

Run 10K. Scale to 5K if needed.

More pushing and pulling

For Time:

15 C&J w/two 35lb kettlebells
10 L-pullups
15 Snatches w/35lb kettlebell l&r
10 L-pullups
15 Cleans w/55lb kettlebell l&r
10 L-pullups
15 Jerks w/55lb kettlebell l&r
10 L-pullups

Why does 5 rounds not sound bad until you complete the 3rd round?

Barbara

20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

5 rounds for time

What the Helen?

Is it just me, or does anyone else get a very distinctive case of the "iron lung" specifically from this WOD?

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Bad combo! Rowing followed by Thrusters :-(

Jackie

1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)

For time

Lack of time?

1/2 hour TV show on the couch?

or

Cindy:

20 minutes AMRAP of:

5 pull-ups
10 push-ups
15 squats

You can pretty much knock this WOD down anywhere, anytime.

Operation Phoenix

Help our Marines worldwide to get the equipment they need to CrossFit!
Visit Operation Phoenix to make a donation.

Deceptive 5

5 rounds for time of:

15 med ball cleans (20lbs.)
15 push-ups

scale down with 10lbs. bag of rice
12 x 12

Freagin Thrusters :-(

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Damn I hate thrusters. One of the many chinks in my armor.

Tabata This!

20 secs on 10 secs off for 8 intervals. 4 exercises, 1minute rest between each.

-pull-ups
-push-ups
-sit-ups
-squats

Sunday morning Angie

Angie - nuff said.

100 pull-ups
100 push-ups
100 sit-ups
100 squats
for time.

16:24 rx'd

Busy, Busy, Busy!

Sorry all for not being on the ball. The day job has been ruthless and I'm still working on finding us a roof over our heads. Stay tuned and be sure to email me for more updates. Despite all that, I just accomplished my own new PR for "Angie" at lunch. Previously in July I finished in 19:43. Today I raced through at 17:48. Felt good to get that down. Yesterday I also deadlifted a little more then before. Now at 365lbs. Tried to go straight to 405 and only got it to hover off the floor maybe a millimeter. LOL! Hoping to crack that 400 mark at 5'7" 155lbs.

Squat, Crawl, Jump, and Hang.

Brielle and Collin went at it for the WOD. Prior to the WOD, they drilled the clean using the med ball and attempted plyo jumps on a higher than normal platform.

5 rounds for time:

-15 front squats for Brielle w/ 20lb med ball - 20 squats touching med ball for Collin.
-Bear Crawl back and forth room 3x(roughly 60').
-20 plyo jumps up on rolled wrestling mat.
-25 hanging knee raises.

Deadlifting

5x5x5x5x5 Deadlifts for Collin. Collin is about 80lbs. and has managed to learn the deadlift with proper technique and form to rep 55lbs. Won't be long before he is able to do twice his bodyweight x 2 and beyond.




Sunday's "Hike for the Fallen". Brielle, Shirley, Greg, the 2 dogs (Mitch and Judo), and myself did a 12 mile hike through the Appalachian Trail. It was a long day and poor Judo marched on to the point of raw pads. He's recovered just fine after a few days. We hiked in honor of our service men and women abroad who have fallen in the line of duty serving our country.

Clean, Jerk, Sprint

3 rounds:
21, 15, 9 Kettlebell Clean & Jerk, R & L side; 80 ' X 4 sprints touching top of cone.
12:02 - Brielle
20:49 - Greg

"increased work capacity across broad time and modal domains."

The latest collage from the past couple WODS. Keep up the hard work guys!