Deadlift?Puppy Workout

Deadlift 1-1-1-1-1-1-1 reps

All with 205 lbs.

Kids
15 thruster with 12lb. sandbag
9 pull-up
9 thrust
15 pull-up
12 thrust
12 pull ups
both Sean and Sade

800m, Thruster, 21 L pull-ups

Three rounds for time of: Run 800 meters
115 pound Thruster,
15 reps
21 L Pull-ups

Actual: Ran one 800m uphill
thruster
pull-ups
tired, stressed
Time: 17:52

4x 400m & 50 Squats

Four rounds for time of:
Run 400 meters
50 Squats

As noted, time: 16:55

Complete as many rounds as you can in twenty minutes of:
5 Handstand push-ups
12 Pull-ups

6 full sets +
5 hs push-ups
10 Pull ups

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Actual: ran one 800 mtr, then two 5min. periods of jump rope
Approx. time 17 min., problems with stopwatch

Row, Thruster, Pull-ups

Row 1000 meters85 pound Thruster, 21 reps15 Pull-ups
100 SDHP with 45lb plate Time: 15:41
Row 750 meters85 pound Thruster, 18 reps12 Pull-ups
75 SDHP with 45 lb plate Time: 14:45
Row 500 meters85 pound Thruster, 15 reps9 Pull-ups
50 SDHP with 45 lb. plate Time: 5:57


Rest 2 minutes between each round. Time each round separately and post times to comments.

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Actual: 205 BW
1. 7,7
2. 6,7
3. 5,7
4. 3,5
5. 3,5

Sumo/Ring Dips

Five rounds for time of:95 pound Sumo deadlift high-pull,
12 reps12 Ring dips

Actual: 95lb sumo
36 reg dips
Time: 18:56

Overhead squat 5-5-5-5-5 reps

Overhead squat 5-5-5-5-5 reps

Actual: Bar only

Angie

For time:
100 Pull-ups (Actual 40)
100 Push-ups
100 Sit-ups
100 Squats

Last time I did 30 pull-ups in 22:28
This time same was in 16 min.
Total with 40 pull-ups 19:00

Clean & Jerk plus Weighted Pull-ups

For time: 10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Used 25 lb. DB, went up to 4/7 with DB...then stopped
21:09

Jump rope, 21 sit up, 21 hyper

5x
Jump rope
21 sit up
21 hypers

Actual time: 19:35

Cindy

5 pull-up (14)
10 push-ups (13)
15 squats (13)

Rounds in 20 minutes

Double under/wall ball/rope climbs

Five rounds for time of:30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Actual...3x , no rope climbs but plank-like rop pull-ups
Time: 22:02

Pull ups/ring dips

10 x
10 pull-ups
10 ring dips

Actual: reg. dips and low push ups
Time: 29:57

Med. Ball Cleans, Lunge, Snatch

Four rounds for time of:20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

WOD demo - The Goldstein/Sims family, CrossFit Santa Cruz [video]

My Time: 29:33

Helen-modified

Three rounds for time:Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Actual: Ran 1 400, 2x20 box jumps
Time: 16:40

Abs with Gaiam ball
2x15 crunch
" rev crunch
" straight leg raise
" alt twist crunch
"