Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 15 pound ball

total: 4 + 400m run

that was the heaviest ball globo had, kinda wussed out on this one, but did it early in the morning which is out of my routine, threw up after this one.

WO #1
AMRAP in 3min
155# ground to overhead
Total 21 reps mixed between snatch and C&J

WO #2
AMRAP in 20min
1k row (only had to be done on rd 1)
20 DU
15 Wallball 20#
10 ring push-ups (4-5” off the ground w/ a 25# betwwen rings, chest had to touch the rings)
5 pull-ups
Total of 6 rds + du

BIG D - 13 March 2010 05:37 PM

10:15 Crossfit @ Brand X

“Day at the park”

Buy in - 500m run

1st WOD
“Death by 10m bear crawl”

2nd WOD
“Death by push up and squats”
1st min. 1 push up & 2 squats
2nd min. 2 push ups & 4 squats
3rd min. 3 push ups & 6 squats
etc…..

Cash out - play

Who knew a tennis court could hold so much pain….

Death by bear crawl…disappointed in my results…started at minute 2…out by minute four.

9 rounds of the Pushup/squat workout. Could have been worse.

Fun and glad I went. 4th (and 5th) workout of the week and 3rd day at Brand X Wooot! I love Brand X.

FitFreak, OzzyDawg and Sensei John, nice job on both workouts! Very strong work.

Run 400m and Wall Balls - 20 min - Pack Scaling with 10# wall-ball
CFWU 3x15 (all unbroken sets of pull ups and dips!)
6 rounds (+250m of round 7 )
Cash-out:  Throwing the disc, 100 forehand, 100 backhand - No drops!

This is the first time I have done real wall-balls.  Previously I had to sub squat thrusters.  There’s nothing like the real thing, though - those wall balls are intense!

WU:
2 x 15 rounds
hip extension, situps, lunges with 25# plate overhead
1 mile run (9:09)

WOD: Ten rounds for time of:
45 pound Deadlift, 10 reps
10 push-ups (on one aerobic block)

13:45

Went really light on the weight with this one.  Deadlifts have been wrecking havoc on my back if they have any significant weight, to the point where I have to take an extra rest day.  Frustrating, but I am not in pain now.  Pushups are sorta a goat of mine too. 

Cashout: 1k row (5:00 even), 5 pullups

W/U
.75 mile run with drills and backwards running on treadmill
muscle up progressions
pull ups
squats
thrusters

20 minutes - 400m run, 20 pound dumbell thrusters x 20

Finished 6 full rounds plus 400m and 10 thrusters.

Sucking wind.  Ate like crap last night and today and it shows.  Need to get back on the Zone wagon!

Haven’t run in decades and used incorrect distance from garage door as the turn around spot.

Pack/Buttercup scaled:
Walk with as much run as possible 350m (aprox)
40 Wallball shots - 10 lb ball

3 rounds in 20 minutes.
Acutally managed to “run” about 50m twice during each rep.

Tennis for 1.5 hrs

As RX’ed with 40# thrusters sub for wallball.

4 rounds complete right at 20:00. 

R/Joe

So….the wife and I have been doing this thing called CrossFit for about two months now.  She keeps swearing that every day, the WOD is the hardest one yet!!!!  Oh well….keep on pushing at 110%!

Pack O’ Puppies Scaling:
Wife did 200m and 20-7#WB for 12 min. 3 full+200 m
I managed to get 5 full + 400m with 12# WB in 20 min

Always seeing improvements….Love it!!!!

100313

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.
—————————————————————-

AM workout

CFWU

Skill
Front squat 3x5 - 22, 32, 45
Dumb bell Squat clean practice

WOD
Puppies:
Three rounds for time of:
20 Tuck Jumps
10 Pull-ups, beginner
20 pound dumbbells Squat clean, 10 reps (don’t own dumb bells heavier than 20 lbs)

Plan: TJ’s and SQ Clean’s in sets of 5, Pull-ups in sets of 3
Goal Time: 9:30

Time: 12:53 - A little off today, not sharply focused

Skill
Bear craw L pattern x2, forward roll x2, side to side hop x10, pushups x10 and squat x10

Stretching

250 M Walking Lunges

8:29
Did the WOD at midnight so had to do one I could do inside. Figured this was a good “leg” substitute. Last time was 9:00 on 11/25
WU - 2 rds 10 reps squats, abmats, supermans, asst pullups, dips
CD - 2x20 pushups

chris! - 13 March 2010 10:14 AM

BigChip - 13 March 2010 06:05 AM

ok the garage gym is done    

So per Catnog’s request I came up with this wod in honor of my little niece born this week. It was also my wife’s first CF workout

“Temprance” born 3/9/2010

Congrats on the finished garage gym, your new niece, and congrats to your wife on finishing her first workout! Way to go! Thats awesome

Yep it has been an exciting week for my family, a new addition, the gym is done, My wife started CF, and My 12 year old niece saw the CF kids article and then saw Connor,   and immediatley called to see when she could come and check out my gym.

She only lives two houses away from me and has been doing cheer and gymnastics for awhile.  I think it is gonna be a great summer for the whole family this year.

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

RXd 4 rounds + 400m + 32 wall balls
In total 2km run and 192 wall balls…that sounds alot

Quads are blown…really feeling it…good WOD

Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Wallball shots, 24.5 pound ball

Finished four rounds in 19:15.  I stopped there because lower back had been cramping pretty bad since round 2.  My partner said he could see my left side visibly cramping up and twitching.  I’m sure it was entertaining for him to watch LOL.  So I took the rest of the time in the gym to roll around on the floor with some small medicine balls under my back, and work on muscle ups and HSPU.

Pullups/dips + skips/squats

5 rds max reps of pullups/dips

14 (New PR!)/1
Lightning storm moved in, had to shut it down after one round

Later:

3 rds of:
100 single unders
25 squats

5:29