20091030: Tyler

20091030 2100hrs
WOD091017: 'Tyler': 5rds for time of 7 MUs and 21 SDLHP (95#)
Did 5 rds of 4 MUs and 21 SDLHP (40kg)
Only did 1 MU (and the SDLHPs) in last round (and like 4 or 5 attempts)
16:17

Run (sub Row) and HB-ext (Sub good mornings)

20091029 1000hrs
WOD091016: 21-18-15-12-9-6-3 HB-ext (sub 15kg BB good mornings) with 400m runs (sub 500m rows on C2) for time
20 mins even

20091027 0330hrs
WOD091015: 5 rds for time of 15 Hang squat clean (60kg) and 30 Push-ups
As rx'd in 28:57 = 4:24 + 5:41 + 6:41 + 6:46 + 5:25

20091025: Crossfit Total

20091025 1300hrs BW = 218lbs
WOD091013: "CrossFit Total"
Squat 345lbs
press 165lbs
Deadlift 395lbs
Total 905

Elizabeth

20091023 1800hrs
WOD91012: "Elizabeth": 21-15-9 for time of Cleans (Squat cleans, 60kg) and Ring Dips
As rx'd in 19:42 = 9:50 + 6:49 + 3:02

Fran

20091021 0330hrs
WOD091011: "Fran": 21-15-9 for time of Thrusters (40kg) and PUs
as rx'd, PUs to 2x4, in 6:40

Max Thruster

20091019 0400hrs
WOD091007: Thruster 1 x 7 (Power Clean to start)
70kg
80kg
85kg
90kg
92.5kg
95kg PR
97.5kg Fail (f'd up the PC, then on the second try I couldn't get it all the way up)

Opps...this was a draft for a few days...

20091017
WOD091009: 5km run
as rx'd 26:17...had to pull Dawson the 2nd half!

20091016
WOD091005: 30 Muscle-ups for time
Did 20 MUs in 23:30. Took 3 tries at the last one.
First time with this many MUs.

20091014
WOD091008: AMRAP 20mins of Row 250 m, 21 SDLHP (95#), 15 PUs
Completed 5 rounds of 250m row, 21 SDLHP (32kg KB) and 15 Burpees

20091014 0415hrs
WOD091004: 21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds, Sit-ups and Back extensions.
PCs at 40kg and sub'd 15kg (plate) goodmornings for BEs.
12:35

Run - Pistols - Sit Ups - Run

20091011 1400hrs
WOD091003: For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

As Rx'd, except the pistols. 16kg for 7 of the first set, then no extra weight.
19:58. 4mins for the 1st 1/2mile, 4:30 for the 2nd

Chipper

20091007 0115hrs
WOD091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

All as rx'd except sub'd tuck-jumps for DUs, reg-dips for ring dips, did 25 HSC @ 30#x2, supermen for BEs and did 15 Towel pull-ups and 30 jumping PUs for the rope climbs.
21:19

Snatches and Helen

20091005 0400hrs
WOD090929: Snatch 1 x 7 (in kg)
40, 50, 60, 70, 70, 75(F), 72.5(PR)
slight press-out noted

20091006 0300hrs
WOD090930: "Helen": Three rounds for time of 400m run, 21 CFKB Swing (24kg) and 12 PUs
10:14(PR) = 3:16 + 3:35 + 3:22

20091003: Thruster / HPC / SDLHP

20091003 0500hrs
WOD090927: AMRAP 20 mins of
5 Thrusters
7 Hang Powercleans
10 Sumo Deadlift High-pull
As Rx'd with 40kg
9rds + 5 Thrusters + 1 HPC

Angie

20090930 2230hrs
WOD090926: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sub'd Kettlebell swings (16kg) for the Pull-ups, otherwise as rx'd
23:35

20090929

20090929 2020hrs
WOD090925: For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Did regular sit-ups, otherwise as rx'd in 11:27

20090927

20090927 0200hrs
Did a quick WOD:
AMRAP in 20mins of:
10 Inverted Burpees (standing to hand-stand to standing to roll on back to standing is one rep)
10 Burpees
10 CFKB swing (24kg)
6 rounds total + 3 Inverted Burpees

20090922: "

20090922 0400hrs
WOD090917: "Daniel":
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Did 25 PUs, 400m run, 21 thruster (40# x 2 DBs), 800m, 21 thruster, 400m and 25 PUs.
15:00

20090920: "Annie"

20090920 0400hrs
WOD090914: "Annie": 50-40-30-20-10 of Double-unders and Sit-ups
Sub'd Tuck-Jumps, SUs anchored with towel/blanket-abmat
10:49 = 3:27 + 3:16 + 2:18 + 1:19 + 0:27
Wasn't sure how to pace myself, could have shaved another minute off I think

20090919: "Diane"

20090919 0430hrs
WOD090913: "Diane": 21-15-9 reps of DL (100kg) and HSPU
HSPU with knees on 4ft wall, otherwise as rx'd
6:18

20090916: 400m runs and burpees

20090916 0400hrs
WOD090906: 6 rounds for time of 400m runs, 25 Burpees
As Rx'd, 28:50 = 4:06 + 4:46 + 5:05 + 5:14 + 5:05 + 4:32
Happy to get under 30mins