Isabel

@ CFRB

Isabel rx'd

30 Snatches @ 135#

for time: 10:15

tough to do as rx'd with a no weight dropping rule. adds a couple of minutes to the time and quickly increases the fatigue factor.

CFRB

@ CFRB

Deadlifts

3 x 5

135-185-225-275-300(2)

then

21 - 15 - 9

KBS @ 1.5 pood
Jumps over Box
Wall Ball @ 20 #

7:58

Alex - 12:55

Angie

@ Crossfit Rehoboth Beach

Shoulder Press

5 x 5

95 - 115 - 125 - 135 - 145 - 150(4)

Angie

as RX'd

100 pullups
100 pushups
100 situps
100 squats

29:49

what a horrible wod, tore me up, but I got through it. Nice people at CFRB. going back the rest of the week.

Basketball

in true crossfit style, a game of 2 on 1 basketball for todays WOD, Rey and I against Mike, it was close in the beginning but Rey and I came thru in the end. Lot's of fun, some good cardio, and lots of sweat.

Amanda

@ CFH

Amanda

As Rx'd

9 -7 - 5
muscle ups
snatch @ 135#

16:47

no were near the games competitors times, but I got all of the muscle ups. I'm pretty stoked about that!

M - Elisabeth @ 95# - ~16:45
R - AMRAP 20, run 400, 15 T2B - 6 rds @ 19min

7/21

@ CFH

5 rft

10 push press @ 135#
20 lunges
30 du's

12:46

M - 18:51 @ 95#

R - Death by Pullups

14 rds + 7

hot and humid.

7/20

@ CFH

AMRAP 20 min

run 400m
15 T2B

5 rds + run

M- 5 rds + 12 T2B

Snatches

7/19

@ CFH

Snatches

5-5-3-3-2-1-1-1-1-1

95-105-115-125-135-145-155-165-170-175

felt rusty in the beginning but got it together and they felt better by the singles.

then some muscle ups

1-1-1(full turn out)-2(full turn out)- 1(full turn out)

muscle ups felt real good for not doing them in about 3 weeks.

Diane

7/16

@ CFH

as Rx'd

13:47

M - 13:23

very hot outside

A week of training

A long week at work and the server at work won't let me log in so posting this past 5 days all at once.

7/12

@ CPB

worked up to a max

1 clean
2 front squats
1 jerk

95/115/135/155/175/195

then

1 c & j

205/215/225(f)

7/13

@ CPB

Death By Pull ups

12 rds even

7/14

@ CPB

5 rft

run 400m
15 thrusters @ 115#

22:13

7/15

@ CPB

5 rft

40 du's
30 box jumps
20 kbs @ 55#

19:07

7/11

Bike ride

w/ Kate and Jude

1st 6 miles nice and easy with a ride up log hill (.5mi long max 19%, avg 14%), then rode home by myself. No time since my speedometer is broke, need a new one. very enjoyable.

11 mi total.

7/8

@ Camp PB

for time:

run 200m
20 push ups
run 400m
20 push ups
run 800m
20 push ups
run 400m
20 push ups
run 200m
20 push ups

13:58

R - 13:42 (row -250, 500, 900)
M - 15:08

7/7

@ Camp PB

FGB

wallball @ 15#
push press @ 75#
box jumps
sdhp @ 75#
row for cal

rd 1 - 105
rd 2 - 101
rd 3 - 98

= 304

M - 232

Bohica

@ CFH

amrap 20 min

10 thrusters @ 65#
10 pull ups

11 rds

heat was tough, jinxed myself the other day by saying it's been awhile since i've got a blister, well i got 2 today at about 10 min in so the last 10 min were painful and strategic trying to avoid major blister damage.

1 rd short of my best.

7/5

Bike ride

17.1 mi / 28.5km

65 min

avg. 15.5 mph

slightly hilly, good ride only the second time out this year, felt good.

7/2

@ CFH

5 rft

5 dead lifts @ 275#
5 hspu's

10:59

really tough on the legs to finish the week up with, struggled with the dl's after the first round.

7/1

@ CFH

3 rft

5 Snatches @ 135#
20 pull ups
800m run

20:55
M - 22:05 @ 75#

another beautiful morning, perfect temp with a slight breeze. snatches felt heavy after the first round and pull ups were ok. the new bar in the garage is better than the old one.