Squat ; Diane

STRENGTH
Squat 1x20

135

WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

(135#,HSPU knees on box) 4:46

Clean

Clean
1-1-1-1-1-1-1

135-135-155F-155-165-175F-170

Tabata something else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

30
42
54
90
221(pr 262)

Front Squat / Lynne

20091118
"Lynne"

(135) 11/8,7/4,5/4,5/4,4/3

20091117
Front Squat 5-5-5

185,205,205(PR)

Clean/Pull-up/Thruster/HSPU

21-15-9

95# Squat Clean
L-Pull-up
95# Thruster
HSPU

65#,Blue band,Plank PU(only 21) 9:14

3 hrs sleep kept me from the fun

Crossfit Total

Squat 310
Press 135
Deadlift 335

Total 780

Jackie

"Jackie"

Row 1000M
45# Thruster x50
Pull-ups x30

12:01 PR (Previous 14:46)

Box Jump Max Height

Box Jump Max Height

37 3/4 inches

Fran

21-15-9
95#Thruster
Pull-ups

(75#,blue band) 8:36

Row, SDHP, Push-up

Row 1K
45# SDHP x50
Push-up x30

9:18

20091106 Cindy

Cindy

AMRAP 20 Min
5 Pull-ups
10 Push-ups
15 Squats

8 Rounds

KB Swings / Sit-ups

21 KB Swings
42 Sit-ups
18 KB Swings
36 Sit-ups
15 KB Swings
30 Sit-ups
12 KB Swings
24 Sit-ups
9 KB Swings
18 Sit-ups
6 KB Swings
12 Sit-ups
3 KB Swings
6 Sit-ups

12:18 24KG

Deadlift

Deadlift 5-5-5-5-5

225,245,250,235,235

1/4 Murph, DB Linda

20091103
Run 400M
25 Pull-ups
50 Push-ups
75 Squats
Run 400M

15:09

20091102
10-9-8-7-6-5-4-3-2-1
reps of the triplet:
DB Deadlift
DB Hang Power Clean
DB Push-Press

35# 9:28