5x3 Overhead Squat & "November Rain"...

5x3 OHS
115x3
135x3
155x3
175x3
200# (Failed twice)

"November Rain"
AMRAP 7:
3 HSPUs
6 Pull Ups
9 Air Squats
9 + 1 Rx

“Cindy”…

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
17+18 Rx
(22 reps slower than PR.)

“Barbara”...

5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3 minutes between rounds.

4:09 4:09 
5:15 7:09 - 12:24
5:35 15:24 - 21:59
5:58 24:59 - 30:57
4:57 33:57 - 38:54

38:54 Rx (PR of 1:05)

Wow.! Forgot how much that one hurts!

"Travis Bickle"...

AMRAP 10:
3 Burpees
4 Push Ups
5 Air Squats
17 rounds + 4 reps 
(PR of 1 round + 1 rep!)

"Recovery WOD"

20 Muscle Ups
100 Air Squats

* NOT FOR TIME! 

Needed to get moving after this weekend's competition. Felt good!

"The Chief"...

AMRAP 3 minutes of:

•3 pound Power cleans (135)

•6 Push-ups

•9 Squats

Complete 5 cycles with a 1 minute rest between cycles. Only full rounds count.

Cycle 1: 4 rounds
Cycle 2: 4 rounds
Cycle 3: 4 rounds
Cycle 4: 4 rounds
Cycle 5: 4 rounds

20 rounds Rx. (4 round PR!)

Need to get to 5 rounds in some of the cycles!

1RM Thruster & "Travis Bickle"...

1RM Thruster - 185#

(Failed at 195# & 200#)

"Travis Bickle" - AMRAP 10
3 Burpees
4 Push Ups
5 Air Squats 

16 rounds plus 3 reps

"Flux Capacitor"...

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

"Cindy"...

AMRAP 20:

 5 Pull Ups

 10 Push Ups

 15 Squats

 17 Rounds + 25 reps (PR is 18 + 10).

Squats slowed me down but depth is consistent. Progress not perfection!

"Bar Muscle-Up Cindy"

 

5 rounds of:

1 Round of Cindy(5 Pull Ups/10 Push Ups/15 Squats)/1 Bar Muscle Up

1 Round of Cindy/2 Bar Muscle Ups

1 Round of Cindy/3 Bar Muscle Ups

1 Round of Cindy/4 Bar Muscle Ups

1 Round of Cindy/5 Bar Muscle Ups

14:55 Rx

“Angie”...

For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

19:58 Rx (1:55 PR)

Sub 20 minutes was a 2012 goal. F Yea!


Angie is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). It first appeared on the CrossFit website on August 18, 2003, though it had not yet been named. The workout did not appear in its current version until 26 July, 2004.

800M Run & "Maximum Intensity"...

‎800M Run - 3:02 (20 second SLOWER than PR).

then:

"Maximum Intensity"

Three rounds of:

Air Squats (Reps)

Abmat Sit Ups (Reps)

Ball Slams, 20# Ball (Reps)

Push Ups (Reps)

Double Unders (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

35-30-25-30-5

35-30-25-30-5

40-30-27-27-7

379 total - Ducking Foulbe Unders!

"The Chief"...

AMRAP 3 minutes of:

•3 pound Power cleans (135)

•6 Push-ups

•9 Squats

Complete 5 cycles with1 minute rest between cycles. Only full rounds count.

Cycle 1: 3 rounds
Cycle 2: 3 rounds
Cycle 3: 3 rounds
Cycle 4: 3 rounds
Cycle 5: 4 rounds

16 rounds Rx.

First time Rx. Need to get to 20 rounds!

Bottoms Up Front Squats, Bottoms Up Back Squats & "Primal Scream"...

Bottoms Up Front Squats - 10 reps - 95#

Bottoms Up Back Squats - 10 reps  - 125#

The simplest way to set up for bottom-up squats is to set the safety pins in a power rack at the bottom position. This is where you'll start.

You can spend as much time in the bottom position as you need to before bearing the complete weight of the bar. This is a big deal. It allows you the freedom to adjust in any way necessary to establish superb posture when you're still unloaded.

Once you're ready, you'll smoothly increase the amount of weight you're bearing by pressing up into the bar until you achieve liftoff. From here, you'll attempt to stand as explosively as possible.

There should be no apparent jumps or jerks as you stand – this is particularly important during the initial weight transfer. The entire point of this exercise is to strip your squat of movement inefficiencies and compensations. When the speed or intensity of loading outstrips your core strength, your spine will buckle (that's bad).

Lowering yourself back into position should be done with control since you'll have to be able to decelerate the weight effectively once you return to conventional squats.

That said, you'll notice that the position of the safety pins does allow you to take away much of the eccentric demands of the lift and to simply drop, which you may opt to experiment with.


"Primal Scream"

5-4-3-2-1 of: Muscle Ups
10-8-6-4-2 of: Air Squats
20-16-12-8-4 of: GHD Sit-Ups
9:25 Rx

Max Reps of Weighted Push Ups/Weighted Pull Ups & "Pez Dispenser"...

Strength: 5 x max reps

•Plate weighted push-ups (45) 25+12+11+10+13=71 reps

•Weighted Pull ups (45) 6+5+4+4+4=23 reps

1 min rest between sets.  Your score is the total reps in the 5 sets.

“Pez Dispenser”

AMRAP 12:

•5 Ring Rows

•10 Squats

•15 Abmat Sit-Ups

9 rounds + 3 reps 

(Rx was 24' box instead of squats)

"Murph"...

For Time:

•1 Mile Run

•100 pull ups

•200 Push ups

•300 squats

•1 mile run

45:46 Rx  (42:21 Rx is PR)

Felt pretty good after 6 days off from training on vacation in Aruba. I WILL break 40 minutes soon!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

Deadlift 3-3-3 & "Time Warp"...

Deadlift 3, 3, 3 - 315#, 365#, 415# (F)

“Time Warp”
AMRAP 8
• 4 HSPU
• 8 Squats

10 rounds + 2 reps

Cash Out: 1 minute Abmat Sit Ups - 38

"Chelsea"...

Every minute complete:

•5 pull ups

•10 push ups

•15 squats

Continue for 30 minutes or as long as possible until you can not complete a round within the minute

17 Rounds Rx

Cleans 5,3,1 & "Cornucopia"...

Strength: Clean 5, 3, 1
115# x 5
135# x 3
165# x 1

"Cornucopia"

3 rounds for time:

•Sprint 100 meters

•50 Push-ups

•Sprint 100 meters

•50 Sit-ups

•Sprint 100 meters

•50 Squats

•Sprint 100 meters

•50 Back extensions

33:00 Rx

“Tabata Something Else“...

Complete 4 Consecutive tabatas: 8 x (20 seconds of work followed by 10 seconds of rest) of each exercise listed  32 total intervals. There is no rest between exercises.

•Pull-Ups - 72

•Push-Ups - 68

•Sit-Ups - 69

•Squats - 99

308 total (2 less than PR)

Abmat Sit- Ups are a goat!
(58-68-80-104 last time)