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

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

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

Annie

Rx 8:52

Annie

10:56. Rx

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.

10/16/2014

thruster 2.2.2 x4

115,125,135,155

EMOM 12 minutes
1 25 squats + 10 jump lunges
2 10 sit ups + 8 chin ups
3 40s toe top plank

10/7/14

10...1
Push ups (even minutes clapping, odd min regular)
Sit ups

4:33

8/21

20 minutes to get heavy snatch:
I just did snatch work and maxed out at 95#.  Tried to keep form as tight as possible with lock out of arms and a catch, rather than push press.

7 min AMRAP:
3 95# power snatch
6 ring dips
9 abmat sit ups

4rds +3 snatch + 6 ring dips

Annie

11:31

farmer carry...95,120,120,120,95

waiters walk...60.60.60.90.95
tabata
sit ups 10.10.10.9.9.9.9.9
squats 17.17.17.14.15.16.15.15
push ups 8.8.9.9.8.7.6.6
pull ups (strict) 5.5.5.4.4.3.2.4
total 294

Angie(ish)

For time, do:
100 pull ups
100 sit ups
100 burpees

Exercises can be partitioned or broken up into any number of sets until completed.
 
I did sets of 10 each...17:07


Double unders amrap 2 minutes 30 seconds rest x3....38,29,57 (normal d/u)

Bodyweight

Two rounds:
One minute AMRAP burpees
One minute rest

Then immediately do 4 rounds
30 seconds work, followed by 1:00 rest
push ups (clapping, dynamic, hand release, regular...you choose)
sit ups (GHD, regular, abmat...you choose)
squats (full depth!!)
Burpees 28,20


Push ups 11 dynamic, 23 regular, 12 on 4kd med ball, 15 hand release
Sit ups 16, 11ghd, 15, 15
Squats 28,29,31,27

clean and jerk, tabata

Pt 1: pick a moderate weight...do as many clean and jerks in 1 minute as you can. Add 10#, do as many c&j as you can in one minute, add 10# and continue until you cant do one rep in a minute.


Pt 2. Tabata:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

c&j...135x5, 145x4, 155x2, 165x1,175f


Tabata (count low score for each)
Row 7,7,7,7,6,6,6,6=6
Squat16,16,16,16,16,16,16,16=16
Chest touch bar pull ups=5,5,5,4,5,4,4,4=4
Hand release push ups=7,7,7,7,7,7,6,6=6
Sit ups=8,8,8,8,8,8,8,8=8
Total=40

Michael

Friday WOD: Michael(ish)
3 rounds
run for 4:30
AMRAP Sit ups 2:15
AMRAP back extensions 2:15

Run: .61, .50, .42 = 1.53
Sit ups: 45,42,40=127
Back ext: 42,43,35=120

Tabata...CrossFit Terre Haute style

This was CF TH's WOD one day last week. Used this to get start benchmarking for our group.

warm up 250m for time (resistance 10) 45.3

Push Ups (hand release) 13,9,8,8,7,7,7,7
53# kb swings 10,10,9,9,9,9,9,9
sit ups (unancored, no abmat) 8,8,8,8,8,8,8,9
burpees 5,5,5,5,5,5,5,5
50# db snatch (alternate arms each set) 6,6,6,6,6,6,6,6

lowest rep score = 35
total reps 293

shouldn't have done 13 push ups first round..next time go for 8 every time
may be able to get another sit up. 10 swings each time...ouch!
burpees and snatch probably at my limit

4 stations

move from station to station, 11! reps each station, 11 minute time cap:
push ups...sprint to wall ball...bear crawl to sit ups...run backwards to squats...lunge to push ups, repeat.

11 minutes expired...I think I was at the sit ups in 7, maybe 6.

cashed out with death by burpees, starting at 5.

Michael

3 rounds for time:
run 800m
50 sit ups (abmat on floor)
50 back extensions

27:34

spent a lot of time in round 2 finding a treadmill that worked...round times were 7:53, 10:30, 9:11

Cashed out with death by 45# plate...9 full rounds plus 9 reps in 10th round

for time:

Row 500 meters (1:44.5)
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (bar dips with 2 small bands for assistance)
2 TGU 40# db (one each arm)
2 TGU 30# db (one each arm)

time: 25:20

jumping pull ups on cable crossover bar with one aerobic step for height.

TGUs very hard on my shoulder...didn't want to push it.

2 WODs today

#1 main site:
25 GHD sit ups
1 muscle up
20 GHD sit ups
2 muscle ups
15 GHD sit ups
3 muscle ups
10 GHD sit ups
4 muscle ups
5 GHD sit ups
5 muscle ups

WOD time 7:02

I did bar muscle ups and brought my left arm up over the bar first to protect my right should, which is a little tender today. I failed on final muscle up aftert trying to do all 5 unbroken. So I came off the bar, took a breath, and got back on to get #5. I watched video on main site today and Austin Malleolo talked about leg extension when doing GHDs, so I tried to follow his lead. GHDs seem easier/less taxing that way.

WOD#2 (idea from CrossFit Terre Haute)
AMRAP 20 minutes of 1 burpee, 1 wall ball, 2 burpees, 2 wall ball...

Got round of 15 burpees done and 4 of the wall balls that round.
20 minute total was 120 burpees, 109 wall ball.