081030 "Nasty Girls"

3 Rounds:
50 Squats
7 Muscle Ups(Jump to supports or use the assistance bands for the MU or keep your feet on the ground and pull through the MU using your feet for assistance.)
10 Hang Power Cleans (M: 135#, W: 95#)

subbed 15 pull ups and 15 ring dips (blue band) for muscle ups
95lbs hang power cleans

12:44

in the future, no more bands for me on the ring dips.

I tried doing muscle ups the last three times I've been in. Today, I actually completed one before the WOD.

081029

Front squats
3-3-3-3-3-3

135 - 155 - 175 - 185 - 200 - 210 (PR)

081027 Power (Squat) Clean - climbing

Power (Squat) Clean
1-1-1-1-1-1-1

95 - 115 - 135 - 145 - 155 - 160 (PR) - 155

Climbing - indoors - completed two 5.7's. 5.6's don't seem to be too much of a problem anymore.

081025 WOD and climbing

21 Deadlift, body weight
500 meter row
15 Deadlift, body weight
500 meter row
9 Deadlift, body weight

As RX'd (170lbs)
Time: 6:29

Climbed indoors a few hours after WOD.

081022 xfit and indoor climbing

Deadlift
5-5-5-5-5
135 - 185 - 235 - 255 - 235

081021

For time:
5 Rounds
Run 400m
20 Burpees

19:22

081020

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

95lbs
Total: 8 - plus 4 reps.

081018 xfit and climbing

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

SP 125-132.5-137.5 F - 137.5 F
PP 127.5 - 130 - 132.5 - 137.5 - 140
PJ 135 - 115 - 115 - 105 - ---

Climbed indoors a few hours after the WOD.

081017

With a continuously running clock 5 rounds 6 minutes each which the first minute is max wallballs, the second minute is max pushups, and in the remaining four minutes you must run 400m. Any time left in the 6 minutes after the run is completed may be used as rest.

20lb ball

Total 224

081015 Back Squat

Back Squat
1-1-1-1-1-1-1

245-255-265-275-280 F-265-265 F

New PR

081014

Three rounds for time:
Thrusters, 15 reps (115lbs first two sets, ,95 the third)
21 L-pullups (5 L-pullups, then kipping pull-ups, 10 secs L-sit)
22:33

081013 - Climbing

Indoors

081012 Climbing

Indoors

081011 - Climbing

Delaware Water Gap - Mt. Minsi:
Cat Wall - Pussytoes - 5.5.G
Teardrop Buttress - Tears are Falling - 5.5 PG

081009

AMRAP = As Many Reps As Possible
3 Rounds
1 min Row (calories)
1 min Slamball (10lbs first two rounds, 15lbs the third round)
1 min Pushups
1 min Situp
1 min Squat
1 min Rest

134-126-126

Total: 386

081008 CFT

“Crossfit Total”
1 RM Deadlift
1 RM Press
1 RM Squat

BS 265 - Shoulder Press135 - DL335

Total: 735

081007

For Time:
5 x 400m
Rest 1 minute between each run

Total: 11:42

081006 Barbara

5 rounds for time, rest 3 minutes between each round:

20 Pullups
30 Pushups
40 Situps
50 Squats

Approximate times:
4:30 (as rx'd)
5:20 (as rx'd)
9:30 (as rx'd)
9:50 (a few jumping pullups, knees on the pushups, and a big fat 'F' mid-way through the squats)
NO ROUND 5

Total: Crap

Notes: HYDRATE throughout the day and stop smoking.

081001

No Xfit today.

One minute sit-ups: 49
3000m Row: 12:42

080930

20 Minutes

15 Push-ups (had to go to knees for a lot of them)
12 Ring Dips (rubber band for most of them)
9 Push-press (95 pounds)

Total: 4 1/3