“Whiplash”…

21-15-9-15-21 reps of:

Unbroken Russian Kettlebell Swings (53)*

* 400M Run after each set

13:59 Rx 

AVG HR - 146

Max HR - 172

81 Kettlebell Swings and 2000M of running @ 88F 🔥🔥🔥

@ LHP

“Boss Man”…

5 rounds for Time:

One-arm Devils Press - 5/5 @ 25lbs

400M Run

20:31

The Devil Press is a potent, full-body movement that combines the movement pattern of a Burpee with the load of a dumbbell or kettlebell. The athlete will challenge their strength, flexibility, and—when performed at higher speeds—cardiovascular endurance

AVG HR - 141 BPM

MAX HR - 169 BPM

“Run – Isabel – Run”…

400M Run
30 Snatches (135)
800M Run
15:08 Rx

Isabel time was 7:58 after the 400m run. Last time was 9:15 Rx. 

PRd Isabel by 1:17! SWEET!

"Boat Race...

3 rounds for time of:
500 meter Row
400 meter Run
3 minutes rest 

Splits were: 4:09-4:28-4:20/18:57

(Last time: 4:06-4:26-4:11/18:43)

"Running Karen"...

30 rounds of:
5 Wall Balls (20)
400M Run

About 2 days Rx ... but I finished. First time running over 5 miles in 15 years.

500M Row/400M Run - NOT for time...

5 rounds of:

500M Row

400M Run

NOT for time - recovery. 

"Kelly" - AKA "Karen" on Steroids!

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
42:56 Rx

* Spent almost half the time on the wall balls. Getting better slowly. 

* Last time was at Crossfit St. Louis on Thursday, May 12, 2011. My time was 36:06 but I used the 14, 12 & 10# ball. Baby steps.

"Sloshy Nancy"...

5 Rouds for Time:

400m Run

15 OHS (30# Slosh Pipe)

18:21

* "A slosh pipe is a 3-4″ diameter and 8-10′ long PVC pipe filled with water. Any deviation from completely centered sends a little bit of water, then a lotta bit of water, then the whole dang pipe full of water sloshing (get it?) to one side. Good luck keeping those obliques contracted. Even more luck to you trying to get back to centered only to have all the water slosh to the other side". - Girl Walks Into A Barbell

"Roller Coaster” ...

Run 200M 
15 T2B 
Run 400M 
15 T2B 
Run 600M 
15 T2B 
Run 800M 
15 T2B 
15:43 Rx

T2B: 8/7,8/7,8/7,15

“Rum Runner"...

•Run 1000 m

•Row 250 m

•Rest 1 min

•Run 800 m

•Row 250 m

•Rest 1 min

•Run 600 m

•Row 250 m

•Rest 1 min

•Run 400 m

•Row 250 m

•Rest 1 min

•Run 200 m

•Row 250 m

26:38 Rx 

Splits: 6:22/13:06/18:54/23:33/26:38 p (split time are BEFORE minute rest) 

Brutal after my 2500M of rowing this morning!

"Mercy"...

10 Muscle Ups

20 Kettlebell Swings (70)

30 Toes-to-Bar

400M Run

13:34 Rx

Muscle Ups were slow. Grip is totally fried! Day three after 13.3 and "Diane". 

"Breakout"...

200M Run

50 Abmat Sit Ups

400M Run

40 Abmat Sit Ups

600M Run 

30 Abmat Sit Ups

800M Run 

20 Abmat Sit Ups

15:04 Rx

Felt good to run outside! 

Mental Victory: Abmat Sit Ups - Unbroken

"Michael Myers"...

3 Rounds for Time of:

10 Ring Dips
20 Push Press (95)
400M Run

12:33 Rx - Solo (running sucks enough when you have someone to chase!)

"Flux Capacitor"...

600M Run
60 Air Squats
400M Run
40 Air Squats
200M Run
20 Air Squats
9:40 Rx

"Liftoff"...

400 M Run

21-15-9 of:

Burpees

Wall Balls (20)

400M Run

12:57 Rx

First CF Sobo WOD!

Goat WOD...

AMRAP 15:

15 Wall Balls (20)

400M Run

4 rounds + 5 Wall Balls

65 Wall Balls

Cash Out - 15 minutes of Mobility. I need to do more of that!

Very slow today. Felt like I was under water. Legs still smoked from 12.5 and "Murph". I guess a bad workout is better than none at all.

"Erida"...

Erida: The Goddess Hate

AMRAP 15:

Max Reps Wall Balls (20)

400M Run

5 rounds - 60 reps

Wall Balls: 12-10-10-10-18 (rep scheme ends when you get a "no rep" or ball hits the ground)

Erida: The Goddess Hate

The wearisome goddess, Erida, or Hate, can best be invoked by reading the opening lines of Book 11 of The Iliad. After Dawn sheds her gentle light on mortals and immortals alike, Zeus sends Hate to the encampment of the Akhaians (Achaians). She stands on the centermost of the beached vessels and SCREAMS!!! The hearts of the soldiers are hardened as they awaken. They no longer remember their fathers or their wives and children. They rise from their beds with Hate ringing in their ears. In their hearts, they long for the sweetness of battle. Only blood will dispel the sanguine thrust of Hate.

Hate entered into the battle, small at first, but as she strode forward, she grew and grew, until her head reached the heavens. She cast down bitterness and vile hatred on both armies as she moved through the fighting. Sister and companion of the brutal war god, Ares, her wrath is unyielding (Iliad, book 4, line 440).

400M Run & Back Squat 5-3-1...

400M Sprint - 1:06 (tied PR but found out previous measurement was actually 380M so I will take it. Plus is is TOP of the leaderboard. At least for now)

Back Squat - 5-3-1

5 x 225#

3 x 275#

1 x 317# (failed 3x) - Close but no good!

Planning on working the squat a lot going forward in an effort to get over 400#.

"Helen" ...

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:36 Rx (30 second SLOWER than PR)

"Elysium"...

For Time Complete


400 Meter Run

18 – 15 – 12 – 9 – 6 – 3 Handstand Push Ups

Run 400 Meters Between Each HSPU interval

18:34 Rx