"Michael"

3 RFT:

800m run
50 Situps
50 Back Extensions

No time kept. Worked out at Planet Fitness with Lauren. I felt pretty good about my time though.

"Fran"

21-15-9 reps of:

95# Thrusters
Pullups

10:54

3 x 5 Deadlifts

1: 205#
2: 225#
3: 255#

12-9-6 @ 185#

100 Situps
400m run

3x:
15 Wallballs
15 Jumping Lunges
15 Burpees

400m run
100 Situps

20:58

"DT"

5X:

105# Deadlift, 12 reps
105# Hang Clean, 9 reps
105# Push Jerk, 6 reps

12:31

"Kelly"

3 RFT:

400m run
30 Box Jumps
30 Wall Balls

14:57

Deadlift 5-5-5-5

205#
225#
245#
265# (f) 3 reps

-rest-

100 pushups

Each time you drop, run 400m.

40 - 400m @ 7.5mph
30 - 400m @ 8.0 mph
22- 400m @ 8.5 mph
8 - finish

Back Squats 3x3
1: 255#
2: 275#
3: 300#

--rest--

10-9...3-2-1 reps of:
Shoulder Press
OHS
@ 65#

7:26

"Helen"

3 rft:

400m run
21 DB Swings, 45#
12 Pullups

12:45

5-10-15-20-25-30: 135# Deadlift
30-25-20-15-10-5: Swiss Ball Pushups


12:35

"Jeremy"

21-15-9 reps of:

OHS, 95#
Burpees

7:14

Crossfit Games 2009 Final Workout

15 Hang Squat Cleans, 115#
30 KTE
30 Box Jumps
30 Push Press, 45#
30 Tuck Jumps
30 Burpee Pullups
15 Thrusters, 115#
30 OWLs, 45#

22:30

5x:

30 Sit ups
25 Back Extensions

9:45

9 RFT:

5 OHS, 115#
5 Weighted Pull ups, 15#

19:06

Mon July 13th

30 Wall Balls
300m Run
30 Box Jumps
30 DB Swings, 40#
30 Thrusters, 45#
30 Deadlifts, 205#

No time kept. I was just getting back from a long wedding weekend, where much alcohol was consumed. I really needed to just punch my card.

Run 1 mile (7:01)
Tabata Squats: 19 19 18 17 15 18 15 18 (139)
---Rest 3 minutes---
Run 400m (2:03)
Max Pullups/Dips (7/17)
Run 1 mile (7:00)

Tough WOD. Very happy with those mile times though...

50 Burpees
37 Burpee Box Jumps
25 Burpee Pullups

16:37

Find 1RM Deadlift

Lifted 295# successfully and was able to get 305# as well, but my grip was failing so I did not count as a completed rep.

--then--

4 rounds Tabata Deadlifts @ 40% of max --- 120#

11-11-10-8

Back Squats 3 x 5
225#
245#
255#

--THEN--

400m run
30 Burpees
10 Bar to Overhead (Any Method), 115#

8:04

I got two reps at 135#, but was unable to string together back-to-backs. I dropped down to 115# and used two sets of four push presses to finish.

115# Thrusters 10-8-6-4-2
Tuck Jumps 50-40-30-20-10

9:56

(March 25th - 12:17)

25-20-15 reps of:

Sit ups
OHS w/dowel
KTE
100-yard overhead plate walk, 45#

13:53

Bench Press:

185# x 5
195# x 3
205# x 1
215# x 1
225# x 1

Pullups:

5 x 5

Farmers Walk:

25 yards, 95# x 2