Helen

3 rounds

400 meter run
21 Kb swings 35 lb
12 ring rows

17:22

--
Sent from Gmail for mobile | mobile.google.com

"The doctor of the future will give no medicine, but will interest his
patients in the care of the human frame, in proper diet, and in the
cause and prevention of disease."

Thomas Edison

Run-squat-ext

3 rounds

500 meter run
50 squats
30 good mornings

24:18

-- Worked out too soon after eating or I would have made the full 5 rounds.

2.5 k

2.5 k

20:25

--
Sent from Gmail for mobile | mobile.google.com

"The doctor of the future will give no medicine, but will interest his
patients in the care of the human frame, in proper diet, and in the
cause and prevention of disease."

Thomas Edison

Crossfit Total

My Total

Squat 265
Press 115
Deadlift 275

Total 655

Fran

Fran

21-15-9

65 pound thruster
Ring Rows

12:01

Angie

I was going to go for 100 each, but was not ready for it after doing ring rows and Jumping Pull ups.



50 Ring Rows
50 Jumping Pull-ups
50 Push ups
50 Sit-ups
50 Squats

31:56

Michael

“Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings holding 2 10lb DB's
50 Sit-ups

43:19

Jump rope/ clean-jerk

5 min single jump rope
5 min clean & jerk 65 pounds
3 min single jump rope
3 min clean & jerk 65 pounds
1 min single jump rope
1 min clean & jerk 65 pounds

jumps 175/74/46
clean 27/11/6

--
Sent from Gmail for mobile | mobile.google.com

"The doctor of the future will give no medicine, but will interest his
patients in the care of the human frame, in proper diet, and in the
cause and prevention of disease."

Thomas Edison

Burpees/Pushups/Squats

4 Rounds for time

12 Burpees
24 Pushups
36 Squats
400 Meter Run

52:25

Cardio Hell

Five minutes at each station

Jump Rope
Run
Jump Rope
Run
Row
Run
Jump Rope
Row

Front Squat

Crossfit Tulsa is out of the garage and into a gym with times I can go so I will be able to Post much more frequently now.

Yesterday's WOD Front Squat 1-1-1-1-1-1-1


I lifted 135-155-175-185-205-225f-225

Getting back into it again!

I have been wimping out for about a month, but this last week I have been inspired by the opening of Crossfit Tulsa.

07/06/03
25,20,15,10,5

Push-ups
Good Mornings
Sit-ups

18:15

07/05/30

45 pound SDHP x 50
15 pound Wallball x 30
45 pound SDHP x 30
15 pound Wallball x 15
45 pound SDHP x 20
15 pound Wallball x 10

13:56

07/05/29

7 squats and 15 situp AMAP in 15 minutes.

I completed 9 rounds

Deadlift/Run

Tuesday

Deadlift x 12
Run 400 M
Deadlift x 12

140 pounds
4:46

Wednesday

Run 400 M x 3

1:52
2:11
2:53

Push-up/jumping pull-up/pushpress

Push-up/jumping pull-up
12-8-8

pushpress x 12
run 400 m
pushpress x 12

6:06

--

Pull-up - wallball - goodmornings

10 rounds
5 jumping pull-ups
5 wallball
5 goodmornings

11:35

--
"The good Lord gave you a body that can take almost anything. It is
your mind that you have to convince."

--Vince Lombardi

Getting back to basics

Monday
deadlift x 12
run x 400 m
deadlift x 12

135 4:43

tuesday

run 400 m x 2

2:01
2:14

--
"The good Lord gave you a body that can take almost anything. It is
your mind that you have to convince."

--Vince Lombardi

Michael

3 rounds

Run 400 m
35 good mornings
35 sit-ups

24:42

--
"The good Lord gave you a body that can take almost anything. It is
your mind that you have to convince."

--Vince Lombardi

Push-press

3-3-3-3-3-3-3

95-100-105-110-115-120-125(1)

--
"The good Lord gave you a body that can take almost anything. It is
your mind that you have to convince."

--Vince Lombardi

Sdhp/thrusters

070311

21-15-9
45 pound sdhp
45 pound thruster

9:50

Run 400m x3

2:09
2:07
2:25

--
"The good Lord gave you a body that can take almost anything. It is
your mind that you have to convince."

--Vince Lombardi

Deadlift/Run

Deadlift x12
Run 400M
Deadlift x12

170 pounds
4:53

Run

Run 400M x2

1:59
2:14

Pushpress/Run

Pushpress x12
Run 400M
Pushpress x12

95 pounds
5:20

Catching up

0223
Deadlift 15,12,9,6 165 pounds
PushPress 15,12,9,6 85 pounds

0224
Overhead Squat 1,1,1,1,1,1,1
45,50,55,60,65,70,75

0226
Deadlift 12
Run 400M
Deadlift 12

165 pounds
4:37

0227
Run 400M x2
2:02
2:07

Barbara

From Monday 0219

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds

I completed

Two rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.

Times of 5:45, 9:09

I have not workedout in 10 days and I felt it today. I have to get more consistent and get back in the groove. I am sick that today almost killed me.

I will do push-presses tonight

070210 Chipper

As Rx'd

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time

I performed

20 inch Box jump, 50 reps
Jumping Towel Pull-ups 30 Reps
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
20 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Good Mornings

31:46

Jackie and earlier this week

Monday 0205
Did Deadlift 15-12-9 with 165. Had to break up the first 2 sets so I will use the same weight next week.

Tuesday 0206
Walked ~3miles with my wife, did not get 400 in.

Wednesday 0207
Did Pushpress 15-12-9 with 90. Did good with it and was successful, but to be certain of the integrity of my floors I will stay with 90 next week.

Thursday 0208
Did 10 OHSquats with PVC, 10 Push-ups, 10 Sit-ups for warm up followed by, 400 meter sprint in 1:53.

"Jackie"
As Rx'd

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

I completed

For time:
1200 meter Run
45 pound Thruster, 50 reps
30 Jumping Pull-ups

In 20:37

I like this WoD and will use it often as a coach.

30 Muscle-ups

As Rx'd

30 muscle-ups

post time

I completed 60 Assisted pull-ups and 60 Dips off the Box

16:34

Angie

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time

I completed

50 Pull-ups on Total Gym Level 10
50 Push-ups
50 Sit-ups
50 Squats

23:22. Approx 8 min pull-ups, 7 min push-ups, 5 min sit-ups, 3 min squats

"Elizabeth"

As Rx'd
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time

I did
21-15
Clean 60 Pound
Bar Dips

in 11:21

Did much better Cleans during the first set, but it gassed me and I gave up after the second set. It is getting harder to workout by myself.

Filthy Fifty

As Rx'd
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


I completed
20 Box jump, 18 inch box
20 Jumping pull-ups (Total Gym Level 10)
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Good mornings
20 Wall ball shots, 8 pound ball
20 Burpees
20 Standard Jump Rope Jumps

13:35 compared to 14:18. I did much better today, but Burpees still kill me. I think I will try to go to 30 Reps next time.

Cindy

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10 + 40 pounds)
6 Push-ups
9 Squats

Completed 14 Rounds compared to 9 Rounds in 13 minutes on 061218.
I wanted to give up so many times today, but I am sick of being a wimp. I have been doing the beginner program with my wife to encourage her and get my base strength up and I hope to do at least 3 of these a week to help burn the fat off.

Deadlift 5x5

Warmup
135x5
185x5

225x5
225x5
245x5
245x5
225x5

Shoulder Press 5x5

I finally got a cheap Olympic set for home. Started with today's WoD.

75x5
85x5
95x5
105x3
105x5

Compared to 061102

50x5
60x5
70x5
80x5
90x3

I was only taking enough rest to change weight, but when I could not finish 105 I took an extra long rest 3-4 minutes and barely made the last set.

Nancy

061231
As Rx'd

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time

I did

3 rounds for time of:
400 meter run
20 pound Overhead squat, 15 reps

12:31

For some reason I thought this was 3 rounds so I stopped there.