121031

Row 7,008m.
Time: 30:47.2, 2:11.7

Low Pull Test: 1:27/500m

2012 Skeleton Crew completed

121030

WOD #54
AMRAP in 20 minutes:
5 Handstand push-ups
10 Pistols

7 rounds + 5 handstand push-ups + 1 pistol

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 2500m row: 10:15.8, 2:03.1/500m
Cool-down 2500m row: 10:50.8, 2:10.1/500m

Low Pull test: 1:23/500m

121029

2 Rounds For Time:
50 Push Ups
50 Sit Ups
50 Air Squats
400 Meter Run Between Movements

Time: 19:27

Warm-up 2500m row: 10:50.4, 2:10.1/500m
Cool-down 2500m row: 11:22.6, 2:16.5/500m

Low Pull test: 1:23/500m

121028

CrossFit Games Open 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

Post total rounds.

7 rounds + 2 power cleans.

Warm-up 2500m row: 10:35.3, 2:07.0/500m
Cool-down 2500m row: 11:21.4, 2:16.2/500m

Low Pull test: 1:24/500m

121026

WOD #42
For Time:
50 Air Squats
Rest for 2 minutes between rounds.

Time: 10:25 (1:05, 1:05, 1:05, 1:07)

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 2659m row: 11:17.0, 2:07.3/500m
Cool-down 2659m row: 12:03.4, 2:16.2/500m

Low Pull test: 1:25/500m

121025

1-2-3-4-5-6-7-8-9-10 reps of:
Handstand Push-ups
Burpees

Time: 19:01

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2346m 2:18.0/500m

Low Pull test: 1:24/500m

121024

15 minutes AMRAP
9 Deadlifts (155 / 100)
12 Push-ups (hand release)
15 Box jumps (24/20)

8 rounds + 9 deadlifts.

Warm-up 2500m row: 10:35.0, 2:07.0/500m
Cool-down 2500m row: 11:11.1, 2:14.2/500m

Low Pull test: 1:24/500m

121022

WOD #19
4 Rounds For Time:
10 Tuck Jumps
10 Pushups
10 Situps

135 pound bench press, GHD sit-ups
Time: 6:22

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 2500m row: 10:51.1, 2:10.2/500m
Cool-down 2500m row: 11:06.4, 2:13.3/500m

Low Pull test: 1:22/500m

121021

“T$ts Up”
1 Mile Run
25 Goblet Squats (70, 53)
25 Kettlebell Swings (70, 53)
800m Meter Run
20 Goblet Squats
20 Kettlebell Swings
400 Meter Run
15 Goblet Squats
15 Kettlebell Swings

Post Scores to Comments.

53 lbs, so scaled to 33/27/20. Time: 23:18

Warm-up 2500m row: 10:49 8, 2:09.9/500m
Cool-down 2500m row: 11:09.1, 2:13.8/500m

Low Pull test: 1:23/500m

121020

4 Min AMRAP of:
400 Meter Run
Max Reps Push Press (95/65)
Rest 2 Min

5 Min AMAP of:
400 Meter Run
Max Reps Front squat
Rest 2 Min

6 Min AMRAP of:
400 Meter Run
Max Reps Thruster

33 push press, 33 front squat, 27 thruster

Warm-up 2500m row: 10:36 .4, 2:07.2/500m
Cool-down 2500m row: 11:03.7, 212.8/500m

Low Pull test: 1:24/500m

121018

WEDNESDAY 121017

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

5:54, 4:40, 2:56, 1:21

Total: 14:51 (20:51 with rest)

Warm-up 10 minute row: 2410m, 2:04.4/500m
Cool-down 10 minute row: 2173m 2:18.0/500m

Low Pull test: 1:23/500m

121017

WOD #75
For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m

Time: 12:37

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 2500m row: 10:39.4, 2:07.8/500m
Cool-down 2500m row: 10:39.5, 2:07.9/500m

121016

SATURDAY 121013

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

960 lbs | 45 lbs, 55 lbs, 65 lbs, 80 lbs, 90 lbs, 95 lbs, 80 lbs, 80 lbs, and 80 lbs | Rx'd

Warm-up 10 minute row: 2352m, 2:07.5/500m

121014

5 rounds for time of:
40 squats
40 wall run steps

Time: 9:58

I did this workout on 120817 as 200 squats, followed by 200 wall run steps.
7:43 + 7:08 = 15:51. That's the power of the couplet for you!

Warm-up 10 minute row: 2379m, 2:06.1/500m
Cool-down 10 minute row: 2338m 2:08.3/500m

121013

"Tramp Stamp"
50 - 35 - 20
Wall Balls (20, 14)
Pull Ups

Time: 19:46

Warm-up 10 minute row: 2371m, 2:06.5/500m
Cool-down 10 minute row: 2286m 2:11.2/500m

121012

SUNDAY 120930

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

Post time to comments.

Time: 17:37 (2:28, 2:54, 3:13, 4:14, 4:47)
Row Total: 2500m, 9:07.0, 1:49.4/500m

Warm-up 10 minute row: 2376m, 2:06.2/500m
Cool-down 10 minute row: 2260m 2:12.7/500m

121010

Row 10k, active recovery pace.  Time: 44:15.0,  2:12.7/500m

121009

WOD #41
3 Rounds For Time:
10 Air Squats
10 Pushups
10 Situps

Scaled up to 135 pound bench press, 30 pound overhead squats, GHD sit-ups. Time: 4:49

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 5 minute row: 1273m, 1:57.9/500m
Cool-down 5 minute row: 1337m 1:52.2/500m

121008

WOD #15
10 Rounds For Time:
10 Pushups
Run 100M

Did 5 rounds of 20 push-ups, 200m run instead. Time: 8:21

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Followed by 5k row: Time: 19:54.8, 1:59.4/500m

121007

SATURDAY 121006

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. Post time to comments.

Rings at fingertips. Time: 11:36

110706: 12:44
110207: 14:36

Warm-up 10 minute row: 2525m, 1:58.8/500m
Cool-down 10 minute row: 2265m 2:12.4/500m

121005

WOD #22
5 Rounds For Time:
Handstand 1 minute
Hold bottom of the squat 1 minute

Time: 5:20.  All holds unbroken, 4 second transition between holds.

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 10 minute row: 2435m, 2:03.2/500m
Cool-down 10 minute row: 2375m 2:06.3/500m

121004

MONDAY 121001

Run 5K

Post time to comments.

Time: 22:22. Not my best effort, sore from Cindy yesterday but it was a nice run.

Warm-up 10 minute row: 2521m, 1:59.0/500m
Cool-down 10 minute row: 2225m 2:14.8/500m

121003

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

18 rounds + 5 pull-ups, 8 push-ups

110802: 17 rounds plus 5 pull-ups, 10 push-ups, 5 squats
110107: 15 rounds plus 5 pull-ups
110517: 16 rounds + 5 pull-ups
091214: 11 full rounds plus 5 pull-ups and 10 push-ups.

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2234m 2:14.2/500m

121001

WOD #20
For Time:
100 Burpees

Time: 8:47

Source: CrossFit Durham Travel WODs

10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 10 minute row: 2334m, 2:08.5/500m
Cool-down 10 minute row: 2242m 2:13.8/500m