Thursday

I ralphed on this one.

Jumping pull-up for some
deadlift adjustment
The box jumps were at 30" for some and 20" for the others.
KtE were adjusted accordingly

Wednesday

Prior to running a 5k I did the below:

20 Deadlift 135 lbs
20 Shoulder press 95 lbs
15 Deadlift 185 lbs
15 Push press 115 lbs
10 Deadlift 225 lbs
10 Push Jerk 135 lbs

B2V training run in 22 minutes!

Tuesday

Cathy did swings at 20lbs and worked on kipping/jumping pull-ups

Michelle (recently started crossfit) did swings at 15lbs and declinded ring pull-ups

Maria (recently started crossfit) did swings at 15lbs and declinded ring pull-ups

They all are working on doing their 1st unassisted pull-up. This was an excellent WOD for the ladies.

Monday

Complete as many rounds in 20 min.:

65lb Thrusters - 10 reps
Pull Ups - 10 Reps

Post Time

Saturday

Cindy

(Modified)
4 Jump pull-up
8 push-up
12 squats

Cathy 16
Dawm 11

Friday

4 rounds for time of:

50 squats400 meter run

Results:
Michelle 19:42
Kathy 18:56
Maria 18:52
Andy 13:46

Thursday

21, 15, and 9 rep rounds for time of:
95 pound Hang clean squat
L Pull-ups
95 pound Thruster
Handstand Push-ups

Time 18:53 Ouch!

Tuesday

For Time:

Run 1 mile
50 Thrusters (65 lbs)
30 Pull Ups
Run 400 Meters
25 Thrusters (65 lbs)
15 Pull Ups
Run 1 mile


Post Time

Monday WOD

50-35-20 reps of:
135lb deadlift
Ring push ups

Time: 8:08

could have done it faster

Karen

Post results

Chealsea

Tommy V

Another Hero workout! Post Times

Nancy

16:01 felt strong.

Tuesday

Rest Day-NOT

Did this in Sunny Santa Monica in 35 mins including a 1/2 mile on both ends.

Monday WOD

Max rounds in 20 minutes of:

10 Kettlebell Swings (40lbs)
5 Burpees
5 Sumo Deadlift High Pull (65lbs)

Post your work

Sunday 5K

Easy run at a 7:30 pace.

Tabata Something Else!

Pull ups -- 12
Push ups -12
Sit ups -- 11
Squats -- 15

Score = 50

Thursday WOD

30:15 Ouch !

Tuesday's WOD

5 Shoulder Press
5 Push Press
5 Push Jerk

Worked up to 185. I could have gone a little heavier but stopped with 5 push jerks.

Wednesday's WOD

30 95lb cleans
10 ring push ups
20 95lb cleans
20 ring push ups
10 95lb cleans
30 ring push ups

I didn't time myself but concentrated mostly on accurate movememtns.

Monday WOD

21, 18, 15, 12, 9 reps of

95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

This was a lot of reps...my arms almost fell off.
20:42 at the prescribed weight.

Opening Day WOD

Saturday

Opening day!

Friday

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meter

Thursday's WOD

5 Rounds of:

5 dumbell deadlifts
5 dumbell hang cleans
5 dumbell push presses
5 dumbell squats

Same as yesterday garage set-up...........................best PR: 7:37 at 55 lbs.

Angie

Been busy getting ready for Opening Day. My Best time was:

9:11