Push Press

Push Press 1-1-1-1-1

Burnout: Max distance broad jump

135-155-165-195-225

Broad Jump: 6'8"

Push Press and Box Jumps

10-9-8-7-6-5-4-3-2-1
Push Press 95/65
Box Jumps 20″

Time:

Fran

21-15-9
Thruster 95/65
Pull ups

Time: 10:20 RX!!!

Running and Squats

4 Rounds:
400m
50 Squats

Time: 18:44 and I rowed instead of running

400m, OH Lunges, Wall Burpees

400m
18 OH Lunges 95/65
18 Wall Burpees
400m
15 OH Lunges 95/65
15 Wall Burpees
400m
12 OH Lunges 95/65
12 Wall Burpees
400m
9 OH Lunges 95/65
9 Wall Burpees

I used 75# for my OH Lunges

Time:

Power Snatch

Power Snatch
2-2-2-2-2

75-95-125

Back Squat 2-2-2-2-2

Back Squat
2-2-2-2-2

185-215-225-255-275

Wall balls, burpees, toes to bar, OHS, L pull ups

50 Wallballs 20/16
40 Burpees
30 Toes to bar
20 OHS 95/65
10 L-Pull ups

Time: 17:50

Team Trevor

Teams of 4 with 2 people working at a time:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Nate

Nate
AMRAP in 20 minutes:
2 Muscle Ups
4 HSPU
8 Kb Swings 70/53

Wow...so many modifications to this one!
1.  Instead of 2 MU's, I did 2 pull ups and 2 ring dips.  For ring dips, I used a blue band?
2.  Instead of HSPU's, I did triangle push ups. 

I got 10 Rounds.

Jerk

Jerk 1-1-1-1-1

95-135-165-185-195

Burnout:
4 x 20yd resisted runs

Tire Flips, RKb swings, toes to bar

3 Rounds each for time:
10 Tire flips
20 RKb Swings 70/53
10 Toes to bar

1:50/2:00/2:55

Bear Crawl Cindy

Partner Wod:
20 Rounds of Cindy
Bear crawl down
5 Pull ups
10 Push ups
15 Squats
Bear crawl back
*other partner goes

Brooke and I were partners.  We did 18 rounds. 
Took us 29:50

OHS

OHS 5-5-5-5-5

My weights: 45-65-85-95-115

3 Rounds:
20 Kb Swings 53/35
50 Double unders
40 Sit ups

My Time:
 I did singles for the jump ropes

Kelly

Kelly
5 Rounds:
400m
30 Box jumps
30 Wallballs 20/16

Time: 37:16
I did 16" box jumps and 20 lb wall balls

Front Squat

Front Squat 5-5-5-5-5

Tabata Burpees
*all rep scoring

My scores: 95-115-135-165-185

Burpees: 40

400m, push ups, back squats

3 Rounds:
400m
30 Push ups
15 Back Squats 95/65

My time: 18:53 and I rowed 500m each run time.

Pull ups, Deadlift, 400 m

4 Rounds:
20 Pull ups
10 Deadlifts 185/135
400m

24:55, red band, 185#

Walking Cindy

Walking Cindy
(the CFK gauntlet 1.12.04)
AMRAP in 12 mins:
5 Pull ups
10′ Handstand walk
15 Squats

Scaling options for HS walking:
10 handstand shoulder touches
20 sec handstand hold against the wall
20 plank shoulder touches

I got 8 rounds.  I did 20 second handstand holds against the wall.

Clean and Jerk

Clean and Jerk
1-1-1-1-1-1-1
*these can be any sort of clean and jerk as long as they look good

95-115-135-155-165-175-185

OHS and Push Ups

10-9-8-7-6-5-4-3-2-1
OHS 95/65
Push ups

*start with 400m run and every 5 min stop where you are and run 400m

19:41 Rx

Clean

1-1-1-1-1

95-115-135-165-175

Back Squat

Back Squat
2-2-2-2-2

135-185-225-255-265

Power Clean

Power Clean
1-1-1-1-1-1-1

125-135-165-175-185-195-205

Helen

Helen
3 Rounds:
400m
21 Kb Swings 53/35
12 Pull ups

My time: 13:17.  Rx!

Last time (4/23/2012) my time was 13:37 and I used a green band for all pull ups.

Shoulder Press 3-3-3-3-3

75/95/115/135/165

then one rep at 175

3 x 1 min max calorie row: 68 calories was my max calorie row

Nancy

Nancy
5 Rounds
400m
15 OHS 95/65

I did 65 lbs for the OHS.  Time was 19:20.

Clean

Clean
3-3-3-3-3

95-115-135-155-165

Bench Press

Bench Press
3-3-3-3-3

95-135-185-205-215

Hopper WOD

Today’s wod is a hopper wod, meaning you won’t know what the workout is until right before 3-2-1-go!  Before the start of each wod we will select one movement from each category at random.  Here are the movements that could be in your workout…
AMRAP in 20 mins:
Run: 200m or 400m
Bodyweight movement: pull up, push up, sit up, or ring dip
Barbell movement: deadlift 225/155, hang power snatch 95/65, front squat 135/95, or push press 95/65

Our WOD ended up being:
AMRAP 20 minutes:
Run 200m
10 pull ups
15 push press 95lb

I got 5 rounds plus 6 pull ups.
I did 3 rounds of pull ups with the blue band and the last 2.5 rounds with no band
I did Rx weight of 95# for push press

800m, Thrusters, Bar facing burpees

3 Rounds:
800m
10 Thrusters 135/95
15 Bar facing burpees

Time: 25:53 with 95 lb thrusters

Deadlift

Deadlift 3-3-3-3-3
185/225/275/305/335

9-15-21
Push ups
Ball Slams 20/16
OH Lunges 20/16
Time was 5:00

Helen

Helen:
3 Rounds for time of
400m run
21 kb swings 53/35
12 pull ups

I did 53 lb kbs and used a green band for all pull ups

Time: 13:37

Deadlifts, Hang Power Clean, Shoulder to OH

Every min on the min for as long as you are able:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to OH

Weight is 135/95

I did 95 lbs for 15 rounds.

Thrusters and Muscle Ups

9-6-3
Thrusters 165/115
Muscle Ups

Scale option for muscle ups was 4X number of muscle ups of pull ups and ring dips

I did 135 lb Thrusters 9,6,3

Pull ups (green band) 36, 24, 12

Ring Dips (blue band) 36, 24, 12

Shoulder Press 1-1-1-1-1

75/95/115/135/145/165

Fight Gone Bad

Fight Gone Bad
Three rounds of:
Wallballs 20/16
Sumos 75/55
Box jump 20″
Push press, 75/55
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 241