Light stretching

For time:
30 pound Back squat, 18reps
2 towel pull ups + 1 knees to elbow
30 pound Back squat, 15 reps
2 towel pull ups + 1 knees to elbow
30 pound Back squat, 12 reps
2 towel pull ups + 1 knees to elbow
30 pound Back squat, 9 reps
2 towel pull ups + 1 knees to elbow
30 pound Back squat, 6 reps
Lost grip strength, did 4 bar dead hang pull ups and 4 knees to elbows.

Completed:  8:08

Did a scaled Desforges (WOD from 120128) from Crossfitmom website, but timed it to keep my intensity up:

3 rounds of:
10 Kettlebell deadlifts (35 lb)
8 beginner pullups
10 dumbbell (15 lb) clean and jerk
10 knees to elbows

10 minutes exactly

4RFT:  21 SDLHP (#45), 15 bench dips
11.33

Nate, 1/25

Was unable to get into the site for a week, so I have a bunch of old workouts to post.

Cleans, 5 x 5
Wanted to get to 120, but I got stuck at 95. Ended with a couple of sets at 85

Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings

13 rounds + 2 muscle ups

Filthy Fifty, 1/26

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

Time: 15:20
Jumping pullups came at the end because someone was using it. Burpees took 4 1/2 minutes.

Back Squat, 1/28

Back Squat 3-3-3-3-3
155-175-185-195-205

Deadlifts, 5x5
205-225-235-245-255

Tabata this,  1/29

Clean
Working on form
A lot of shrug jumps at 5# & 35#
35# 2x10
65# 3x10

Tabata squats, 8 rounds
1 minute rest
Tabata pull ups (122# assistance)
1 minute rest
Tabata push ups (Smith bar set up at #4, at my waist)

Didn’t choose the row b/c my ankle is still sore.
Totals:
Squat 12 every round
pullups 6-6-6-6-4-4-4-4
Push ups   10
12 + 4 + 10 = 26

Tyler

5 rounds for time:
7 muscle-ups (mine were all jumping)
21 SDLHP 95 lbs.

14:52