5 rounds

 10 lunges w sandbag on shoulder (alternated shoulder each round)

20 sit ups (ab mat)

25 double unders

5 95# ground to overhead

15:37

In garage.  Hot day

Linda

 Linda 10..1

155# deadlifts

105# bench press 

75# power cleans (from the floor)

14:04

rowing and push ups

Row 5 minutes
5 minutes hand release push ups
Row 5 minutes

1208

51 

1124

2nd day w new rower.

Michael

 01/09/2021

3 rounds: 800m run, 50 65# straight leg dead lifts, 50 sit ups (switched b/t anchored under sofa and unanchored)

Runs were around around the circle plus the little spike to that stop sign on the corner of Robinwood and Lincoln...roughly 725m. The rest of the work was done in the basement.

32 degrees outside, did this WOD with Macy.

Time 29:41

Cindy 1/8/21

 Scaled push ups either to black box or tailgate of truck (F150)

Completed 12 rounds plus 5 pull ups and 6 push ups (truck)

Pus ups as follows (split rounds were Rx/black box, truck means all 10 done on tailgate): 10,10, 10,7/3,6/4,8/2,7/3,8/2,4/6,4/6,truck,truck

Totals 65 pull ups, 74 push ups, 27 ploy box push ups, 26 truck push ups, 180 air squats

Macy got 15 rounds plus 5 pull ups and 6 push ups using wooden box w 45# bumper to do jumping pull ups and black box for push ups after the first 2 rounds

Front squats 1-1-1-1-1-1-1-1-1-1

 Workout over lunch with Macy

Macy 105,115,115,95,95,100,100,105,105

Jason 175,185,205,185,185,185,185,185,195,185

Tabata w Macy

WOD with Macy in garage - Jan 5, 2020- 13th CF anniversary 

Pull ups (kipping) 10,9,7,7,5,5,5,5=51

Push ups 10,6,4,4,4,4,3,3=38

Sit ups 8,8,8,8,7,7,7,7= 60

Squats 15,13,12,12,12,12,13,13=102

Total=251

Airdyne 250

Airdyne 250.   7:22

Annie

Rx 8:52

Dan Henderson

5 min AMRAP
3 115# hang power clean
5 hand release push up
7 knees to elbows
(4 rounds plus 3 power cleans and 4 push ups)
Rest 1 minute

5min AMRAP
5 165# deadlift
7 95# push press
(4 rounds plus 5 deadlifts)

Rest 1 minute

5 min AMRAP
3 pull ups
5 burpees (OTB)
7 53# KB swings
(4 rounds)

Fran

21-15-9
25# dB thrusters
Pull ups
 6:48

Annie

10:56. Rx

Michael

800, 600, 400m
50,38,25 95# straight leg deadlift
50,38,25 sit ups

26:51

4 min. row and push ups

4 min row -1033
4 min push ups - 55
4 min row -916

death by pull ups 12+11=89

3rft 400m. snatch. pull-ups dips

3 rounds for time:
run 400m
12 95# power snatch
18 pull ups
18 dips
:break pull ups and dips into sets of 6:6 or 3/3

time 21:03

nice day, ran from garage to goal post on black top
did as many CTB as I could then went to chin over bar. dips done off of a plyo box

21-15-9 deadlift and push ups

21-15-9
185# deadlift
push ups

time 4:10
all sets unbroken, but I rested in the up position on pull ups a few times

10/01 mainsite

In garage:

25 min AMRAP
25 walking lunges with 25# DB overhead (one arm)
40 on the air dyne
25 sit-ups holding 25# DB

Completed 5 rounds plus 16 lunges
Alternates arms holding DB overhead as I got tired.

Murph

murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run


first mile and 7 rds of 5-10-15 with 20# vest, remainder without

didn't keep time, did in our neighborhood with great group!

deadlift & pull ups

deadlift x5
295
305
315

pull ups
14,10,8

squats and press

squats x5
210
215
220

press x5
115
117.5
120