Sit-up / Back Ext

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

(1st40 GHD,finish Abmat/GHD HipExt) 17:34

Nicole

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

11/8/7/7/6/6 (45) compared to 081119 7/7/7/6/5/5/4 (41)

Pull-ups / Ring Dips

Ten Rounds
10 Pull-ups
10 Ring Dips

(Band Dips) 18:41

Run or Row

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Rowed instead 3-5 Min Rest Between Rounds
3:00.7/3:12.0/3:20.5/3:11.6

Karen

"Karen"

150 Wallball Shots for time

12:45 compared to 13:48 080807

Lynne

"Lynne"

5Rounds
Max Reps
Body weight Bench Press
Pull-ups

(155#) 4/5,4/6,3/5,3/4,3/4

Certainily not my best effort in this WOD.

DB Complex

AMRAP 12 Min
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

(35#) 8+5 Clean

Weighted Pull-up Strict Pull-up Kipping Pull-up

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

6 Rounds/Blue Assist 22:10/28 Rds

Back Squat and Split Jerks

Split Jerks 7x1

95-115-125-135-145-155-165

20090313

Back Squat 5x3

185-225-245-265-285

CFT and Pull-up/Dip/Sit-up

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

20 Min (BandDips) 11 Rounds+2 Pull-ups

20090310

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat 295/Press 145/Deadlift 355 Total 795

HSPU/LPull-up/Lunges

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

5 Rounds+5 HSPU (24"BoxPU/2Rounds BlueBand then GreenBand DeadHang Pull-ups)

5K

Run 5K 27:57 first time ever running the full distance without stopping and first time ever under 30 min.

Jackie and Clean&Jerk

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

11:05(accidentally did push-press instead of thruster)

20090305

Clean & Jerk 1-1-1-1-1-1-1

95-135-145-155 (had trouble getting down into the squat to catch these today so I quit early)

Push-ups

6 Push-ups EMOM for 20 Min All sets unbroken

Barbara

"Barbara"

Five rounds, each for time of:
(10)20 Pull-ups
(20)30 Push-ups
(30)40 Sit-ups
(40)50 Squats

Rest precisely three minutes between each round.

Jerimiah(2Rds) 7:09/9:10-19:19(Ran out of Time)

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225-275-295-315-325-335-350PR