110531

complete for time:
20 deadlifts
5 pull-ups
15 deadlifts
10 pull-ups
10 deadlifts
15 pull-ups
5 deadlifts
20 pull-ups
run 1 mile

scott 13:58 (185# DL)
anthony 12:20 (135# DL)
anaida 12:30 (28kg DL)

110527

10-9-8-7-6-5-4-3-2-1 rep rounds of:
burpee-box jumps, 24" box (http://www.youtube.com/watch?v=E5TOVmvuNX4)
kettlebell sumo deadlift high pull, 32kg (http://www.youtube.com/watch?v=B_h1b2clY7w)
toes-to-bar (http://www.youtube.com/watch?v=cA_Mcud4TBs)

scott: 11:50
anaida: 16:24 (20" box; 30# kb; pass-thrus)

110526

as many rounds as possible in 5 minutes:
5x clean and press, 135lb (http://www.youtube.com/watch?v=ydeCu7W1VRc)
5x chest-to-bar pull-ups (http://www.youtube.com/watch?v=6YByZOBUB1o)

scott 5 rounds
anthony 4 1/2 rounds (95# c&j)
anaida 3 1/2 rounds (45# c&j; jumping pull-ups)
_____________________________

extra credit - tabata situps (record total # sit-ups)
8 rounds of:
20 seconds as many sit-ups as possible
10 second rest

scott: 94
anthony: 79
anaida: 78

110525

4 rounds for time:
run 400m
25x kb swing, 50lb
25x kb squat, 50lb (hold kb by horns, under chin and against chest)
25x push-ups
scott: 18:40
anthony 20:40
anaida ~20:00 (30lb kb; did not finish)

anaida

110523

3 rounds for time:
row 400m
15x clean, 135lb
scott 9:43

110521

run 2 miles for time
scott 13:57 (6:45; 7:12)
anaida 19:58

110520

as many rounds as possible in 20 minutes
10x push press, 115lb (http://www.youtube.com/watch?v=h6oQLMcTGTo)
10x knees-to-elbows (http://www.youtube.com/watch?v=FfjroLb2mMA&feature=fvst)
10x box jumps, 24" (http://www.youtube.com/watch?v=UweKybOuivA)

scott: 10 rounds
anaida: 11 rounds (5x 45lb push press; parallette pass-thru; 18" box jump)

110518

complete for time
run 800m
15 pull-ups (scaled 20 ring rows)
15 ring dips (scaled 20 parallette dips)
15 kb swing, 28kg
run 400m
15 pull-ups (scaled 20 ring rows)

15 ring dips (scaled 20 parallette dips)

15 kb swing, 28kg

run 400m

scott 11:56

anaida 12:53 (scaled; 30lb kb)

bobby 11:56 (scaled; 30lb kb)

110517

for time
complete all reps of each exercise before starting next exercise
100 push ups (chest to floor)
100 sit ups
100 squats
sh 11:40
ar 12:30 (50 push ups; scaled)

110515

amrap in 12 min
5x handstand push-ups
10x kb swing, 32kg
15x overhead lunges, 45lb
scott 6 rounds

110514

5 rounds for time
row 250m
8x 2-hand kb clean and press, 50lb
8x ghd sit-ups
8x pull-ups

scott 14:49

110511

complete for time:
run 400m
50 sit-ups
run 400m
40 sit-ups
run 400m
30 sit-ups
run 400m
20 sit-ups
run 400m
10 sit-ups

scott 13:41

anaida 20:22

110510

complete for time:
run 800m
then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of
sumo deadlift high pull, 95lb (http://www.youtube.com/watch?v=MTafqGjSeXk)
burpees (http://www.youtube.com/watch?v=21dvQyNiTjM)
parallette shoot-through (http://www.youtube.com/watch?v=-7xJWgV26F8)
then
run 400m

scott 18:18
anthony 19:00
anaida 19:50
bobby 19:08

110509

http://www.crossfit.com/mt-archive2/007617.html

as many rounds as possible in 20 minutes

5x chest-to-bar pull-ups (http://www.youtube.com/watch?v=6YByZOBUB1o)
10x wall ball, 20#ball (http://www.youtube.com/watch?v=4XJm3u27fEc)
15x kettlebell swing, 24kg (http://www.youtube.com/watch?v=rJqPgV681Hg)

scott:11 rounds + 5 pullups
anthony: 7 rounds
anaida: 12 rounds + rows (ring rows, 10lb thrusters)
bobby: 7 rounds + rows and thrusters (ring rows, 45lb thrusters)

110507

8 rounds of:
20 seconds max reps: box jumps, 24"
10 second rest
20 seconds max reps:parallette push-ups
10 second rest
20 seconds max reps:kb high-pull, 32kg
10 second rest
20 seconds max reps:knees-to-elbows
10 second rest
**record total number of reps

sh 349 reps
ar 311 reps (16" box, 30# kb)

110505

"Helen"
three rounds for time:
run 400m
21x kb swing, 24kg
12x pull-ups
(http://www.youtube.com/watch?v=37H6vmhGIu8)

sh 9:26
ar 11:13 (30lb kb; ring rows)

110504

7 rounds for time:
5x push press, 155lb
7x toes-to-bar
9x ghd back extensions
SH 10:29

110503

complete for time:
run 1 mile
then complete 20, 15, 10 & 5-rep rounds of
kb swing, 28kg (http://www.youtube.com/watch?v=rJqPgV681Hg)
t-stabilization push-ups (http://www.youtube.com/watch?v=KCDO9-wa1Dc)
overhead lunges, 45lb (http://www.youtube.com/watch?v=ws5pVAF9IOE)
sit-ups (http://www.youtube.com/watch?v=_HPfXutjB1s)

SH 15:33
AL 24:43 (50lb kb)
AR 22:10 (30lb kb; 10lb lunges)

110501

as many rounds as possibly in 10 minutes:
5 deadlifts, 225lb
5 handstand push-ups
5 knees-to-elbows
______________________
then run or row 800m

sh 9 + deadlifts
al 8 (165# dl)
ar 8 (30# kb dl)