160730

Thursday 160728
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips

Time: 6:08

130709: 8:39
120718: 10:08
100614: 25:22 (bar dips and squat cleans)
091118: 15:48 (bar dips, 87.5 pound squat cleans)

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2329m, 2:08.8/500m

160729

Wednesday 160727:
Fran
21-15-9 reps for time of:
95-lb. thrusters
pull-ups

Time: 4:07

150321: 4:44
120719: 5:35
110930: 7:33

Warm-up 10:00 row: 2388m, 2:05.6/500m
Cool-down 10:00 row: 2246m, 2:13.5/500m

160727

Monday 160725
For time:
12 ring handstand push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring handstand push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring handstand push-ups
185-lb. overhead squats, 21 reps
20 burpees

scaled to:
12 strict handstand push-ups
172.5-lb. back squats, 15 reps
20 burpees
9 strict handstand push-ups
152.5-lb. front squats, 18 reps
20 burpees
6 strict handstand push-ups
102.5-lb. overhead squats, 21 reps
20 burpees

Time: 19:03

Warm-up 10 minute row: 2382m, 2:05.9/500m

160726

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time: 14:54

120103: 10:14 (115 lbs)

100414: 20:44 (102.5 lbs)

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2268m, 2:12.2/500m

160723

Saturday 160723
"Murph"
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.

Time: 1:05:35
Done as 5 rounds of 20, 40, 60 with a vest.

160722

Thursday 160721
7-km trail run
Find a route that follows the steepest trails in your area.

Time: 38:58.

Gain: 121m
Temp: 88F/Heat index 103.

160720

Wednesday 160720
Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.

Scaled to:
8 deadlifts, 285 lbs
40 GHD sit-ups
160 single-unders
28 pull-ups
80 kettlebell swings, 1.5 pood
16 rope pull-ups
160 single-unders
40 GHD sit-ups
8 deadlifts, 285 lbs

Time: 22:23

Warm-up 10 minute row: 2362m, 2:07.0/500m

160719

Tuesday 160719
Squat clean 1-1-1-1-1-1-1 reps

185-195-205-210-215-220-225

Warm-up 10 minute row: 2383m, 2:05.9/500m

160718

Saturday 160716
5 rounds of:
Row 1,000 meters
Rest 3 minutes

3:33.3
3:36.5
3:39.2
3:41.5
3:40.5

Total: 18:11.0, 1:49.1/500m

Warm-up 10 minute row: 2366m, 2:06.8/500m

160715

Friday 160715
"Monti"

5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
135-lb. snatches, 10 reps

Time: 69:50

160714

Wednesday 160713
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Time: 20:36 (6:09, 7:31, 3:52, 3:03)

120409: 22:10 (8:10,6:44,3:51,3:24)
110412: 27:07
100730: 33:00

Warm-up 10 minute row: 2365m, 2:07.0/500m

160712

Tuesday 160712
Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps

135 lbs.
8 rounds even.

Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2386m, 2:05.7/500m

160711

Monday 160711
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups

Abmat sit-ups.
5 rounds + 200m (3:29, 3:38, 3:45, 3:52, 3:55)

Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2282m, 2:11.4/500m

160710

Saturday 160709
For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps

scaled to:
For time:
135-lb. weighted lunges, 20 steps
20 chest-to-bar pull-ups
100 shoulder taps
135-lb. hang power cleans, 20 reps
20 box jumps, 30-inch box
20 handstand push-ups
135-lb. front squats, 20 reps

Time: 22:17

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2326m, 2:08.9/500m

160708

Friday 160708
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

Time: 12:13

Warm-up 10 minute row: 2372m, 2:06.4/500m
Cool-down 10 minute row: 2330m, 2:08.7/500m

160707

Thursday 160707
Front squat 3-3-3-3-3 reps
Post loads to comments.

225-230-235-240-245

Warm-up 10 minute row: 2473m, 2:01.3/500m
Cool-down 10 minute row: 2364m, 2:06.9/500m

160706

Tuesday 160705
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups
Jump to a bar at least 6 inches beyond your reach.

Subbed 50 single unders + jumping burpee ring muscle-ups.
4 rounds + 50 single unders + 3 jumping burpee ring muscle-ups.

Warm-up 10 minute row: 2462m, 2:01.8/500m
Cool-down 10 minute row: 2366m, 2:06.7/500m

160704

Monday 160704
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 12:09

130906: Time: 12:51

Warm-up 10 minute row: 2403m, 2:04.8/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m

160703

Sunday 160703
"T.J."
For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.
Post time and number of rounds to comments.

Started with 135 lb. bench and 95 lb. thrusters. Switched to 115 bench after 3rd round
Time: 43:04 (6 rounds)

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

160701

Friday 160701
"Mr. Joshua"
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
250-lb. deadlifts, 15 reps

Abmat sit-ups.

Time; 20:17