squat, run, jump

10 rounds
10 goblet squats
100 ft. run
100 ft broad jump

16:20

I felt like I did pretty good. I wish my broad jumps would have been faster it was just rough on my knees. The rower came today.....I know what we will be doing for the next week

buns and legs

50 wall ball
50 lunges
40 wall ball
40 lunges
30 wall ball
30 lunges
20 wall ball
20 lunges
10 wall ball
10 lunges

13:36

I felt good about this one I pushed through. My legs were on fire I really need to focus on using my buns.

swing and sit

400 m run
25 KBS
25 situps

more burpees

 15 #80 HPC
15 burpees
7:37

beach burpees

Burpee ladder
1 the first minute 2 the second minute and so on until you can't complete any more within that minute

16 +10

This was rough my legs were screaming for me to stop. I did it while we were camping at the lake which was fun. At least I got one WOD in while I was gone

move body

15-12-9
 #75 thrusters
#75 SDHP
100 singles

13:47

felt good to get through this with the weight I used I do like to see that I am getting stronger

heavy!!

15-12-9
#80 cleans
#20 wall ball

12:09

yes this was heavy

abs and arms

30 Hand stand push ups
50 toes to bar
30 ring dips  (jumping)
50 situps

13:18

Felt pretty good. Used ab mat and training plate for HSPU and had rings low enough that I had a little jump if I needed

heros

Jack
20 min AMRAP
10 Push press  #65
10 KBS
10 Box jumps
10 rounds

Jason is in a hero WOD kick. I do like it and am enjoying the challenge. Rough but good.

Tabata wallball really....

Tabata 30 seconds on 15 off
Wallball 17-16-15-16-16-16-16-17
Double unders 10-3-3-3-3-3-4-5

du sucked but i need the practice.

squat

goal is to reach 50 squats
do squat for 1 min after the minute run a 400 m. come back in squat for 1 min then run until you have reach 50 squats.

95 lb back squat

22 -- 2:13 - 18 - 2:13- 10 = 7:10

I was so Tired last night. My runs were pretty slow and I just couldn't do more then 95 lb. I feel like I pushed through well. It really was hard to run after doing the back squats.

poor hands

Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

7 rounds rx
7 rounds 15inch box jumping pull

my hands were already blistered from the kbs yesterday and they got so torn up with the pulls that having the little box helped me get through more. I was happy with how i did I just wish i could get a better kip.

150 kbs

Swing and swing. I got through the first 30 and then it was a mix up from there. It wasn't as bad as i thought it would be.

150 kbs for time
9:06

100 x10

 all of my runs were 21 22 seconds not to bad, I really was tired but I made it through

overhead

15 min Amrap
10 OHS 65 lb
10 burpee

5 + 10 +4

this was so hard for me. I need to work on my OHS.

Chipper

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, 1 pood
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 14 pound ball



21:15


I liked the mix up of all this stuff. I feel like like I did good. 

hard to run

"Michael"
3 rounds
800 m run
50 back extensions
50 sit ups

25:45

this was a rough one. It was hard to get going on the run after doing the back ex and sit ups. I wanted to stay under 25 min. I was close. all my runs were at about 4 min. Not too bad, I feel like I did pretty good. i am sure I will feel it in my rear tomorrow.

thruster-pull ups

9-6-3
Thruster  95lb
pull ups

This was pretty killer heavy thruster and pull ups. I pushed through and did well. I hope I can get a kip soon. I was happy with the thruster. I like to see that I am getting stronger. Should be muscle ups but I am not there yet. The dead hang pull ups were rough enough

finally a pull up

12 min AMRAP
5 front squat  95lb
10 weighted lunges 20lb dumbbells
15 push press 20lb dumbbells

6 + 2 FS

this was rough my shoulders were on fire but I feel like I really pushed through to get that last round.

I also can do a pull up!! yeah me. I just need to get the kip down now.

overhead

3 rounds
15 OHS 20lb dumb bell right arm
15 KBS
15 OHS  left arm
15 KBS

9:26

8x50
10-10-10-10-9-9-9-9

all my swings were unbroken. The ohs was rough I really had to focus on keeping things locked out. I felt good about it all around and happy with the runs

400 m run
21 box jump
9 wall ball
400 m run
15 box jump
15 wall ball
400 m run
9 box jump
21 wall ball

10:18

I felt like I did well, it is rough coming in from a run into box jumps. But I did pretty well with keeping moving.

push and pull

Lynne
5 rounds max rep pull ups and #65 lb bench press

13-17-17-17-18
7-8-8-8-9

I feel like I did well. rx is is body weight bench press, maybe some day

Happy Anniversary

8 rounds
8 HSPU
8 SDHP
8 box jumps
8 K2E
8 Burpees
8 KBS
8 HPC
8 DU

45:41

Jason made this WOD up for me for our anniversary
I told him that I think he is trying to tell me how hard the last 8 years have been....

legs, keep moving

21-15-9
back squat  115lb
24" box jump

8:55

4x400
all 4 were 1:36

 I can tell that my body was much more efficient today being more warned up. I really had to keep my legs moving they were beat from the squats

pull again...

4 rounds
15 wall ball
15 pull ups
15 KBS

14:35

jason is going to get me to a kip with all these pull ups lately. I know I am getting stronger , I will get there. i did everything unbroken except the pull ups...

run and burp

8 rounds
100 meter shuttle run (50 M)
8 burpees

8:40

this was good, pushed hard and kept moving on the burpees no rest

run forest run

800 m run
50 box jump
50 sit up
50 push press (20lb dumb bell)
800 m run

16:43

my first run was 3:30 2nd 3:56 I think I was pretty happy with that. The push press was the killer for me

nice swing

Helen

3 rounds
400 meter run
21 KBS
12 Pull ups  (used smallest band)
this was rough with the pull ups but I am gettin gstronger

10 meters

death by 10 meters

15 + 14

dang almost to 16 next time...

sumo jerk

21-18-15-12-9-6-3

SDHP
push jerk

12:47

wow....
need to work on my sumo higher elbows and track knees out.

stronger upper

21-18-15 -12-9-6-3
hand stand push up
pullup (dead hang assisted with smallest band)

23:26

this was a hard work out for me. I can already feel the soreness coming on. I liked it because I really want to get pullups down i still can't get a full kip about to my nose is how high I can get.

the mile

1 mile x 2 rest as long as it takes to run the first one

1st mile  7:59
2nd 8:19

I felt like I did awesome. Never did I think I would run an eight min mile. Yahoooo

that's it???...

50 box jumps
50 jumping pull ups 15 inch box
50 KBS
50 lunges
50 K2E
50 push press (21 #65 29 #45)
50 back ex
50 wall ball
50 burpees
150 single (50 DU)

35:00

last time I did DU and my time was 40 min, I felt like I should have donw this so much faster. My hand was still a bit torn up from last K2E but I just felt slow today a tired. I am really frustrated about it. Oh well better luck next time

Sumo

10 SDHP #65
4x25m shuttle runs

4:18

my legs were so tight

dont stop

10 push ups
20 weighted step ups  #20 dumb bells 20 inch box
30 situps

6 rounds +10+20+21

I was going for 7 rounds got dang close, next time I wil get it. Those step ups are rough you really under estimate them. One that you have to keep moving or you break for too ling when you stop.

ground to overhead

3 rounds
10 ground to overhead #75
50 m shuttle run x4

9:03

Felt pretty good, mu hand was torn up but I just kept going. I was definately tired and my legs were sore from last night but I feel like I moved through well and I am glad I used the weight I did.

12 min x three

Two wod's tonight

12 min AMRAP
10 wall balls
20 lunges
8 +10+17

rest 12 min

12 min AMRAP
10 KBS
10 K2E
7+6


this was a great workout. Jason thingks ups some good stuff. I felt like I did well until my hand tore open on my second to last eround of knees to elbows. I could have got through more had I not had the sting of an open wound on my palm. I love crossfit wounds and all.

sore calves

between the box jumps and lowering my box for pull ups my calves are sore. I like it hought good push on this one for me.

5 pull ups  15 inch box
10 push ups
15 box jumps

8+5+10+2

dumb bells

21-15-9
Thrusters and pull ups

#30 dumb bells
15 inch box for pull ups

7:56

rough, is all I have to say, glad I did it

Bench press
70x5
80x3
90x4

get me stronger

we had a strength day, push press and pulls ups. Someday I will be strong enough to get a kip and dead hang pull up.

Push press
75-85-95-105-110
just couldn't get 115 up it was like I was out of steam. next time, i am happy with 110.

Pull ups
5x5 using the smallest band.

strength press
55x3
60x3
70x4

hang on

Nasty girls scaled

50 squats
21 jumpimg pull ups 15 inch box w/ #10 plate
21 dips
10 hang power clean @ 85#
13:50

The weight was hard had to break them into sets of 5. I wanted under 15 so I got that . all in all good, need to work on grip and hook grip.

back squat
105x3
120x3
135x8

spit balls

Jason made up a new movement it is pretty killer. Sit up 14lb med ball then throw ball to hit 4 1/2 foot target. Yikes it was pretty rough.

 15 min Amrap
5 push ups on 25lb plates
10 knees to elbows
15 spit balls

6 rounds + 3 push ups

going from the spit balls to push ups was killer. I am going to feel it tomorrow.

strong Shoulders

5 rounds
5 front squats #75
10 ring dips
15 KBS

9:26

This was a good one, I think I always say that. Probly could have done more weight. I used a little jump on the ring dips but I tried to push on my own as much as possible. Finally I got something done in under 10 min. All my squats and KB were unbroken

running...

We have not been running much with it being so hot so today was good but my lungs were definitely feeling the burn.

400 m run
21 wall ball
21 pull ups  (jumping 15 inch box with 15lb plate)
400 M run
15 wall ball
15 pull up
400m run
9 wall ball
9 pull up
10:06

I was going for under 10, my last set of pull ups I was so tired I should have cycled through faster, I will get it next time. My first 400 was 1:38 I know the rest were slower but I am surprising myself with how my times are really coming down. I was pretty wiped out after i think Jason was a little worried. It felt good to push hard and get it done.

Strength - bench press
65 x 3
75 x 3
85 x 8

back squat

strength

100 x 5
115 x 5
130 x 10

Bruise the forearms

10 rounds
5 handstand push ups  (ab mat + 15)
10 KB snatch on each arm (18 lb)

10:36

My forearms are bruised were the bell kept hitting. I am getting the hang of the kb snatch. I enjoyed the hand stand push ups and I can do a few with just the ab mat!! I am so excited about that. I do like the wods jason programs he always has something good.

shoulder press
50 x 5
60 x 5
65 x 7

no du's today

20 min AMRAP
6 hang power clean #80
12 jumping pull ups
24 DU  (i did 50 singles)

9 +6+6

I felt good about today minus the DU. I am just so inefficient at them. Jason said my warm up is to consist of nothng but DU from now on. I was glad I did 80 lbs I am getting stringer which I like to see my self moving up in weights and seeing and feeling the results.

Deadlift 5/3/1
90x5
105x5
115x10

10 rounds

10 rounds
10 Globlet Squats
10 KBS

9:47

under 10 was my goal so excited I made it, didn't think i would once I got going.

Bench Press 5/3/1
60x5
70x5
80x10

DU

Double unders are SO hard for me. I know I need to practice them but I just really hate them. So this morning I got up and did Annie. I just keep chipping away at the DU and did all of my sit-ups unbroken which i was proud of. I know I just need to keep practicing so I can get more efficient.
22:10....

whole body

Sumo dead lift high pull and thrusters, talk about getting your whole body going. Jason thought this one up last night he didn't do it yet. I liked it after but it was tough. My whole bosy awas going, hard to breath and it was so humid. I really want to work on gettin gstronger so this was good for me.

7 rounds
7 SDHP
7 thrusters

10:18

long time running

it has been a while since we have run with it being so hot. It has been overcast the last week so we did "Nicole" I have never done it before but iy was good. i did 6 rounds

25
18
15
13
10
8
 with the red band. I feel like I did pretty good, my fore arms wore dying when I was done but it was good. I want to work on my grip strength.

back up sucks

I liked this one, going down was not bad but back up was a little rough. I really pushed through the burpees and tried to not stop. It should be 50 DU again, I need to work on them I just was not feeling it last night.

100 single jr
40 burpees
30 wall ball
20 box jumps
10 HSPU  10lb plate/ab mat
20 box jump
30 wall ball
40 burpee
100 single jr

13:51

race

I worked out with Mitchell on this one. It is fun to have someone to try and saty in front of. I pushed myself  pretty hard I felt like. I did not do DU. They are still so hard for me. I just need to practice them.

5 rounds
10 wall ball
20 M lunge
30 jump rope

7:11

overhead

we did Grace and it was good. I was proud of myself with the weight I used. Jason is good and pushing me and I like that.

80 lbs  5:50

7 minutes

I think I did so well on this one because I did it backwards from everyone else. I starteed with pull ups. I wanted 7 rounds for each section almost made it. I really pushed through and by the end I was puring with sweat. I have really found it in myslef to dig down and keep moving. It may nnot be super fast but I keep moving.

7 min AMRAP - 6 rounds + 10 pull up
10 push up
10 box jump

1min rest

7 min AMRAP  - 7 rounds
10 sit up
10 wall ball

1 min rest

7 min AMRAP  - 7 rounds
10 pull up
10 KBS

glutes

I thought this one up I wanted to do 4 rounds but the kids were needing me and Jason was gone so I did three. I got through all my swings unbroken. I want to work on back extensions more.

25 KBS
25 back extensions
25 burpees

12:40

feeling burpee

I was feeling burpees today so jason put this one up. I enjoyed it and got more rounds then I expected.

AMRAP 12 minutes
5 push press
10 burpees
8 rounds...

my shoulders were so tired.

weight

I am missing doing lifting. Jason is helping me throw in more strength and I am glad. I liked this Wod my grip has gotten weak, I need to get working on it again. It was fun to work out with Ang.

5 rounds
9 dead lift
6 hang power clean
3 push press
7:58

max 400m run 1:28
I was really surprised with my run time. My lungs were burning but i felt good. It is amazinf that I could run a 400m in 69 seconds in high school, almost there....

100

100 pull ups       4:41
100 push ups     7:11
100 sit ups         5:57
100 squats         3:20
                        21:10
push ups were rough. I am still doing jumping pulls ups but using an 18 inch box. I have been working on situps so I feel like they are getting better.

push

This was a good WOD. I do like the intervals, it is different but good. My first two rounds were good, I really pushed myself and could feel it in the last one. I would have liked the times to have stayed a little more consistent. I will just have to work on it for next time. I am not crazy about squat jumps.

5 rounds with 2 min rest between each round

20 push up
20 squat jump
200m run

1:56  1:53  2:22 2:14 2:37

jump

This was a good WOD. Jaosn had mitchell and I work out together. I started about 30 seconds before him so he had to try and catch me. He didn't lap me on the runs and I finished 9 seconds after him. I felt like I really am getting better at pushing myself.

400m run
200 jump rope
200m run
100 jump rope
400m run
200 jump rope
200m run
100 jump rope

12:10

 max press 80lbs

lunge

Main site WOD today. I scaled the pull-ups, did jumping pulls with an 18 inch box. I feel like I did well. Just wish I could get a kip.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


14:05

max dead lift

I am working on all my max lifts so I can start my strength. I felt good about the DL i was tired, and probly could have done more,

95/115/135/140/145/150

nice box

I was really proud of myslef for using the 24 inch box. I am getting more comfortable with box jumps. They still make me a little nervous but I am getting better.

10 - 9- 8- 7- 6- 5- 4- 3- 2- 1

Thrusters #75
24" box jumps

12:50

buns

My buns were burnin with this one and it was definitely a keep yourself moving WOD. I like it. Short but sweet.
5 rounds
10 walking lunges 1 pood KB
15 KB swings
5:33

i also did another WOD. My ankles were too sore to do DU like jason so i did this

10 min AMRAP
10 pushups
10 back extensions

I did 10 rounds, not bad all on my toes. the last few were rough.

Inverted

5 rounds
50 inverted burpees
50 jumping pull ups
50 burpees
43:36

this was quite the work out. I should have used a lower box to work my arms more. I don't think I have ever sweat so much in my cross fit career thus far. My butt has a burn and my back is a little sore from the inverted burpees but I liked this one. You just have to make yourself keep moving.

800

3 rounds for time
800 meter run
30 back extentions
30 situps

19:15

I felt pretty good about this WOD. 800s are hard for me, I was a little tired but I feel like I pushed through well. I am a little slow atr sit ups I need to be stronger there.

My First Cleans

overhead

well I picked a main sight WOD to focus on my overhead stabilization. It was good and I feel like I really pushed myself throught the burpees pretty well. It was the over head lunges that got me. Man they were rough, not only focusing on keeping my shoulders and arms locked and engaged but having weight overhead and doing the lunges was hard. I really enjoyed it once it was over of course.

5 rounds for time
45 lb barbell overhead walking lunges, 50 feet
21 Burpees

14:56

new med ball

We are leaving for Vegas but I wanted to work out because I know I won't tomorrow. I decided to do Karen with our new medicine ball. I feel like I did well, I was a little tired but all in all in went well.

150 wall ball 14 lbs  10:36

too hot

Jason and I did this in the afternoon and it was way too hot. I will nevrer do that again. I struggled through it but feel I could have done better if I wasn't so tired and hot.

3 min box jump 70
3 min KBS 40
3 min wall ball 39
2 min box jump 30
2 min KBS 20
2 min wall ball 23
1 min box jump 15
1 min KBS 10
1 min Wall ball 12

Seriously.....

So, about three months ago i finally got double unders so Jason had me do the rubber chicken WOD that Fury was doing for Regionals. It tool me 39 minutes. It killed me I was so frustrated with the whole thing . I have been practicing my DU and decided to do it again, I needed to redeem nyself a little.

3 rounds for time
50 M shuttle runs (10 M 5x)
50 DU
50 lateral jumps

at 3 rounds I was at about 24 minutes, well I proceeded to do 4 rounds because I thought it was 4 rounds. I almost died when jason asked why i did 4 rounds because it is only 3. Seriously!! 4 rounds at 34:02, at least I did more work I less time then the last time and I know I beat my previous time by about 15 mins.

My ankles ache pretty bad, at least I am getting somewhat better at DU.

first time for "Nancy"

I am trying to follow jason with his WOD's. I really want to get stronger and work on my lifts so today i did "Nancy". It was intense, half way through I thought I might lose it but it worked out and I did it in
18:57 with #55. The overhead squats are still new to me and I am working hard on getting the mechanics down, keeping my shoulders up and staying on my heels. The last couple or rounds were pretty tough but when it was all said and done I am glad I did it.

Tabata Something.....

This is a tough one for me so mental, have to keep pushing no matter what and stay consitent...
jumping pull ups on an 18" box, those couple of inches make a big differance. push-ups on my toes, need to work on stronger sit-ups. I wish we had a real GHD. It will come.

Pull ups 17 - 13- 13- 13- 13 -13 -12- 13
Push ups 15-13-11-10-9-9-8-8
Sit ups 10-9-9-9-9-9-8-9
Squat 16-16-16-16-16-16-16-17

burpees....

I did this WOD with Jason, from the main site. It was good and he thought he was gonna catch me since he started after I did but I really pushed through the burpees and kept moving. I was a little tired so my swings could have been better, I will defiantly do this one again in a while and shave off a few...

30 HSPU
40 jumping pull ups
50 KBS
60 sit ups
70 burpees
17:44

standard push ups

Main site Wod this week was 15 rounds of Cindy for time
5 pull ups
10 push ups
15 squats

16:26

I did jumping pull ups, but managed all of the push ups on my toes. I feel like I did well, I am excited that I can finally do all of the push ups "boy" style. It feel pretty tough

Death by ten

I enjoy this Wod but it is always decieving. You get going and think this is cake and as the minutes go and you get more rounds you remember how hard it is. I feel like I did well, I wish I could have gotten 15 but there is always next time...

I got 14 + 13...

21 - 15 - 9
SDHP #65
HSPU
8:30

love HSPU sumo's r tough need to be stronger.....

30 thrusters #65  4:15
1 mile run           8:53
                         13:08

great work out, happy with my mile time.