300

18:43!

PR! NICE! Shaved off about 4 minutes from the beginning of this month.

Diane

Diane not Rx'd

11:30

21-15-9
HSPU's
225lb Deadlift

made the first round with all hspu's unregressed
second round did the first 3 unregressed then used a bosu
3rd round did 2 unregressed and the rest with the bosu.

HSPU's are getting better, but still brutal. Still have yet to complete a HSPU W.O.D unregressed.

Made up W.O.D

3 Rounds for time:

35lb db clean and press 30x (15 each arm)
24" box jump 20x
1.5x BW Deadlift 10x (275lbs)
400m run

18:52

Taxing on the legs; that is for sure! Got my 35lb db stolen mid workout from a guy doing seated military press which pissed me off. Oh well. Dece time I think?? Never done it before and no times to compare to as I made it up (hence the title)

another update

monday:
swimming
1 length 21 squats
1 length 21 push ups
1 length 15 squats
1 length 15 push ups
1 length 9 squats
1 length 9 push ups

Tuesday:
1200m run
55lb db swing 63x
36 pull ups
800m run
55lb db swing 42x
24 pull ups
400m run
55lb db swing 21x
12 pull ups

28:55

Wednesday:
20 min of AMRAP:

95lb thrusters x5
95lb Hanging Power Cleans x7
95lb SDHP's x10

9 rounds + 5 thrusters, 7 HPC's and 2 SDHP's

Deadlift/Push ups

10 rounds

15x deadlifts @ 135lbs
15x push ups

10:45

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

19:17

A PR!!!

Jackie......again again again

1000m row
45lb thrusters 50x
30 pull ups

7:43

lunges, pull ups, sit ups

Walking lunge 100ft
21-18-15-12-9-6
pull ups
sit ups

14:55

2 a day

After a much needed weekend away (in PA for my friends Seth and Kirsten's wedding), I came back and decided today was a good day to start two a days. One more endurance as in, some kind of running, rowing or swimming and the second a W.O.D from either the Crossfit homepage, Crossfit Football, Parkour or a made up one.

100m swim 5x
2:07
:30 sec rest
2: 12
:45 sec rest
2: 17
1:30 rest
2: 22
1:30 rest
2: 20

Wasn't sure what to expect with this. I love swimming but haven't done it consistently for years (something I am looking to remedy). I was tired and it was difficult, but worth it and will keep doing it.

21-15-9

Deadlift (Bodyweight...I weighed in at 182 and did 185lbs)
Burpees

6:21
meh. Wanted in the 5's. Next time I'll crush this. So far the two deadlift and burpee combo's have been my bane, which is strange as I actually enjoy burpees for what they are and deadlifts have also become a favorite of mine.

pull ups, dips, sit ups, squats

10 rounds of:

10 pull ups
10 dips
10 sit ups
10 squats

17:26