"Dave"

21, 18, 15, 12, 9, 6, and 3 reps of:
Kettlebell Swing
Ab-Mat Sit-ups
Box Jumps (20 inches)
Push-ups

Time: 14:19

Deadlift and 800m run workout.

3 rounds of 800 m run
and 21-15-9 Deadlift

time - 15:27

weight scaled to 175lbs

Herb and I decided I could have done more weight. Did all sets unbroken.

"Helen"

Helen:
3 rounds of

400m Run
21 - kbs (53lb)
12 - Pull-ups

Time - 11:58

First time doing this workout not scaled. I was very pleased with the time.
Just wanted to finish under 14 min.

WOD

Press - up to 110lbs. (PR)

Then Mini-Metcon

of Row and Wall-balls

beat Watson.

Cool workout.

WOD

21-15-9 of:

60% 1 RM Backsquat (120lbs)

Double rep bench dips

Time: 8:03

AMRAP

30 min AMRAP:

5 pull-ups
10 push-ups
15 sit-ups

18 rounds

Such a long workout. Overall not too bad though.

Bench and Run

Worked on bench press

3x5 - 135
3x3 - 155
1x1 - 165

then 6 - 135

11 push-ups with 20lb weight vest
11 push-ups w/o vest

5k run - 20:57 (PR)

I haven't ran a 5k since I started crossfitting. This is a PR for me by about 30 sec. Amazing how great that time was with hardly any running in 4 months. The course might have been a few hundredths of a mile off but I also had plenty left in the tank i could have sprinted another 400m.

Crossfit = Badass

"Jackie"

"Jackie"
for time:

1000m row or 800m run
50 - 45lb Thrusters
30 - Pull-ups

Time: 8:57

My first Jackie! We mapped out a new running course that was a little short. I think I ran about a 600m run. I was kind of mad about that but what can you do.

Congrats to JB for the new record w/ the row.

Power Cleans

Power Cleans

up to 1 rep max

1 RM - 175lbs

I'm pretty happy with this. I am 5lbs off of being able to clean my body weight.

Tabata

Tabata-
20 sec work w/ 10 sec rest.. 8 rounds of

Push-ups - 7
Squats - 13
Pull-ups - 4
Sit-ups - 12
Row - 6

Total: 42

Sampson beat me by 1.. Not going to happen next time.

WOD

21-15-9

Row
KBS - 53lb
Pull-ups
Sit-ups

Time: 11:56