Murph Meets Trevor

This workout was no joke. I lost my breakfast during the last run.

WOD (Murph Meets Trevor):
Completed with a partner- these reps are for each person but only one person can work at a time

• 800 m run
• 50 pull ups
• 100 push ups
• 150 sit ups
• 200 squats
• 800 m run

Josh and I knocked this out in ~39 minutes.

Dead lifts and Rowing

WOD:

• 3 dead lifts (275 lbs)
• row 250m
• 2 dead lifts (295 lbs)
• row 250m
• 1 dead lift (305 lbs)
• row 250m
• 2 dead lifts (295 lbs)
• row 250 m
• 1 dead lift (275 lbs)
• row 250m

I felt pretty good about my dead lifts today. I've never dead lifted over 245 lbs.

Nancy

WOD (Nancy):

• 400m run
• 15 over head squats (95 lbs)

5 rounds for time. I ended up with a pitiful time of 18:37.

Thanks, Gary

Gary has been filling in for Eva T. while she is out of town. He hit us with a fun workout this morning.

WOD (3 sets of 5):

• power clean + jerk (135 lbs)

Focus on technique. Rest between sets.

WOD 2 (5 rounds):

• 6 power clean + jerks (135 lbs)
• 12 pull ups

My time was 12:17.

Overhead Squats From Hell

Michele brought us a fun workout from the CrossFit sectionals.

WOD:

• row 1k meters
• 30 overhead squats (135 lbs)
• run 1200m

My time was 23:19. Yeah. The overhead squats sucked after rowing 1k meters.

Not Feeling It

Everything seemed hard this morning.

WOD (5 rounds):

• 10 ring dips
• 10 chest-to-bar pull ups (C2B)
• 10 power cleans (135 lbs)
• 200m run

My time was 21:35.

Dead lifts

WOD (3 sets of 5):

• dead lift (245 lbs)

Should have gone heavier. Next time I think I'll go for 265 lbs.

Overhead Squats

WOD: max overhead squat
I ended up hitting 185 lbs. Just about got it for two reps, but the first rep wasn't quite deep enough.

WOD 2:

• 200m run
• K2E

Start with a 200m run then do as many knees to elbows as possible. When you let go of the bar, do a 200m run before starting again. 10 minute time limit. I did 47 K2E.

Damn.

WOD:

1 min on/ 30 seconds off

• Row for Calories
• Wall Ball (20 lbs)
• KBS (24 kg)
• Weighted sit ups (30 lbs)

Move through each station rotating every minute. Repeat the rotation so you will do each station 2 times.

Run 200m

1 min on/ 30 seconds off

• Double unders
• K2E
• Push Press (45 lbs)
• Box jump

Repeat as above.

I didn't note my reps, but I did note the ass kicking this workout gave me. 

Push press and Front squats

WOD:

Push Press 1-1-1-1-1 (145 lbs)
Front Squat Max Reps

Complete max reps of front squat right after each push press with the same weight.

Front squat reps worked out to:

10, 10, 9, 10, 10

Hand stand push ups

Tuesday we worked on handstand push ups without using a wall for balance.

WOD (3 rounds):

• 5 free standing HSPU from the Headstand (NO WALL)
• 10 hanging “grinders” to the right and 10 to the left.
• 5 Knees THROUGH elbows
• 5 180 degree “stick it jumps”
• 400m run at 80%

Check out Kim and Debbie working on the handstand push ups.

Overhead Squats, Ring push ups, Box jumps

Great workout today. Loved it.

WOD (5 rounds):

• 7 OHS (115 lbs)
• 9 Ring push ups
• 12 Box jumps

My time was 10:16.

After the workout we did "L-sits" for 20 seconds, followed by 10 seconds of rest. I can't remember how many rounds, but my lower abs are feeling it.

L-Sit