The Seven

7 Rounds for time:

7 HSPU's
7 Thrusters 135lbs
7 Knees to Elbows
7 Deadlift 245lbs
7 Burpees
7 KB swings 2 pood (70lbs)
7 pull ups

I was only able to complete 4 rounds as I had a client (and thank God too). I think I would've been unable to move had I been able to finish all 7 rounds. Would I have liked to? Yes. Am I upset I wasn't able to? No. I know I'll do it again and I'll get them all done. Time for 4 rounds:

28:01

Nutt

HSPU's - 10x
250lb DL - 15x
30" Box Jump - 25x
50 pull ups
12lb Wall Ball Shot 100x
200 Double Unders
400m run w/45lb plate

34:30

As predicted the wall ball pass and double unders killed me. Especially the double unders. Although, while I would have liked a faster time during DU's, I was able to do the last 100 at 10 in a row (for the most part, a couple sets broken). Very easy on the weight, very very hard on the endurance. It sucked, but I loved it!

Cindy

As many rounds in 20 min:

5 Pull ups
10 Push ups
15 Squats


21 rounds + 5 pull ups and 2 push ups.

squats

I only had time for 4 sets of 5 + 1 set to warm up.

warm up at 135

225 x5
245 x5
245 x5
245 x5

would have liked to tried more, but over all was pretty pleased with the outting.

Fran

21-15-9

95lb thrusters
pull ups

4:43

Owned her. Thought I was doing worse than I really was during though. But pulled away with over a minute domination of my last Fran time.

Hanging Squat Cleans to Thrusters + Burpees

100 hanging squat cleans to thrusters

5 burpees on the minute every minute until the 100 HSCtoThrusters are done.

this was truly horrible. I abhor this work out.

18:41

J.T.

21-15-9

HSPU's
Ring Dips
Push ups

17:59

once I got to the first round of push ups I realized this was going to suck...and it did. very much. Muscular endurance failed. Cardio endurance was still there. the second and 3rd rounds I had to use a bosu for the HSPU's. It's driving me nuts that I can't get through a full W.O.D with HSPU's unregressed.

Push press + Burpees

20 push press @ 145lbs
40 burpees

7:18

broken up as:

5 push press @ 155lbs
10 burpees

5 Push press @ 145lbs
10 burpees

5 Push press @ 145lbs
10 burpees

5 push press @ 145lbs
10 burpees

Couldn't lift 155 after those first sets of burpees. Oh well...I was still relatively pleased with this as I was originally going to just try 145lbs.

Tommy V(ish), Annie, APK Fav.

Tommy V(ish)

115lb thrusters 21x
25' rock wall climb 12 ascents
115lb thrusters 15x
25' rock wall climb 9 ascents
115lb thrusters 9x
25' rock wall climb 6 ascents

28:37

Didn't have a 15' rope so used the rock wall to substitute. Very tiring W.O.D

ANNIE:

50-40-30-20-10
Double Unders
Sit Ups

13:27

I gotta work on DU's. I have to do a single in between each one. really slows me down.

APK Fav:
5o m lunge w/twist
push ups equal to the number of lunge w/twist (36)
Burpee Broadjump 50m
Pull ups equal to the number of Burpee Broadjumps (16)
Sprint 50m
Burpees 25x
Sprint 50m
Divebomb(er) push ups 25x
Sprint 50m
Pull ups 25x
Sprint 50m

13:29

Faster than my last time at 15 something.

Karen

150 wall ball shots 20lbs
(Had to use a 12lb MB as that's the highest we have here)

7:25

Eva

5 rounds

800 m run
30x kb swings 2 pood
30x pull ups

48:35

DOMINATED my last time of 1:01:47 sec (about a 13 min difference!)

Jerry + HSPU's, Squat Cleans and L-Pull ups

Jerry

1 mile run
2k Row
1 mile run

21:53

first mile was 6 18. Spaced out during the row and last mile so not sure what i got exactly. last mile was 6 something though.


7 rounds for time
10x HSPU's
10x Squat Cleans 45lbs
10x L-Pull ups

39:59

This sucked. Felt drained. Each exercise by itself wasn't bad, but the combination was very difficult. L pull ups are getting much better. Not perfect, but better. Same with HSPU's. Made it 9.5 rounds before having to use a bosu under my head!

Crossfit Total

Squat: 315
Shoulder Press: 140
Deadlift: 350

Squats and deadlifts am happy with. I want to keep pushing forward with those. 400 on DL and 350 on squat by December 31, 2010 11:59:59 seconds at the very latest. :-D

Shoulder press has not really improved much. I started at 135 a year and a few months ago and just haven't seemed to have gained much strength. I can do thrusters and push presses much better and higher weight, but the shoulder press still gives me trouble.

7 min + 400m row

7 min AMRAP:

95lb squat clean 10x
sit ups 20x

4 full rounds + 1 squat clean


Row 400m

1:19

db exercises

5 rounds

5 db deadlift
5 db hanging cleans
5 db push presses
5 db squats

round 1

50lbs

round 2

55lbs

round 3

60lbs
(Fail at hanging cleans)

round 4

60 lbs
(Fail at hanging cleans)

Round 5
70lb db deadlift
55lb db hanging cleans
55lb db push presses
70lb db squats

Tried to rest about 2 min between each set with as minimal rest as possible for chalk for my hands (as they are torn up)

My assumption is they are all meant to be the same weight within each round and non stop (didn't say on the page though)...so 5th round is a bit off, but the deadlifts and squats were way too easy)

Deadlift Pull up combo...again.

225lb deadlift 15x
50 pull ups
225lb deadlift 12x
40 pull ups
225lb deadlift 9x
30 pull ups
225lb deadlift 6x
20 pull ups
225lb deadlift 3x
10 pull ups

18:19

dominated my first time. all the deadlifts went unbroken. The pull ups went by 10's during the 50 and part of the 40's. the rest of the time by 5's. My hands were bleeding at about 40 pull ups during the set of 50....BUT...this time it's not as bad as it was. Next goal for this W.O.D is under 15 min.