20090428 0515hrs (Ava's Birthday!!)
Did some KB work, grinds:
bent-press 3/3 x 3 (16kg)
10mins of TGUs with 16kg
then 3-2-1, 24kg then 16kg after of press.
Actually felt 'refreshed'.

On Friday of last week did 5 rds of 10 Burpees, 10 CFKB swing (32kg), 10 Push Ups, 10 Squats. All 5 rds in 13:07 (had to cut it short as Jett was waking up while Sarah was painting the bathroom)

20090419: Inverted Burpees

20090419 2230hrs
WOD090418: 100 Inverted Burpees (for time)
As rx'd, 20:23
Lino floors not ideal...

20090418: "Danny"

20090418 1200hrs
WOD090416: "Danny": AMRAP 20mins of 30 Box Jumps (24 inch), 20 Push Press (50kg), 30 PUs.
Got in 2 full rounds and 30 Box Jumps.

20090416: "Helen"

20090416 1300hrs
WOD090415: "Helen": 3 rds for time of 400m run, 21 CFKB swing (24kg), 12 Pull Ups.
t = 13:55 = 3:49 + 5:12 + 4:54
runs a little closer to 450m with the run to the back-yard (pull up rack)

20090414: "DT": DL-HPC-PJ

20090414 0515hrs (end of 12 hr night)
WOD090414: "DT": 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk (Rx is 70kg)
Done as rx'd, t = 24:17 = 3:36 + 5:02 + 5:07 + 5:47 + 4:43
Went a little too hard on the first round...

20090412: Easter Burpees and Swings

20090412 1000hrs
Did AMRAP 15mins of 5 Burpees and 5 CFKB (overhead) swings (32kg).
13 rds even

Runs and such

20090410 1400hrs
Did 21-15-9 of Air squats, swings (24kg), slam ball (21# ball). Started each round with a 500m run.
t = 13:40
Then some KB fun!

20090406: 'Nancy': 400m runs and Overhead Squats

20090406 0500hrs
CFWU 10-15 x 2
WOD090403: "Nancy": 5rds of 400m run, 15 OHS (95#, used 40kg which is 92%).
t = 18:28 = 3:53 + 3:50 + 3:41 + 4:06 + 2:55
Then a little Bent-Press practice. 16kg KB 3R/3L x 2