WOD

Partner WOD, You Go/I Go
AMRAP in 12m of:
20m Sled Push @ 45/15#
8 Pullups
Subbed ring rows for pullups. I did 8 rounds. My partner did 7 :)

WOD - BUCK FURPEES!!!

The best thing about burpees - is when you're done with them!

3 rounds for time of:
Row 500m
21 Burpees
12 Thrusters @ 95/65# (I used 35#)
22:14

WOD

a)  For time:
50 KB Swings @ 53/35

Used 26# KB finished in 2:17

b) “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Situps

AS PRESCRIBED! 14:45

WOD

a) Bench Press
20 minutes for a heavy set of 5 reps
Increase weight with every set as appropriate

40-45-50-55-55-55

b) Bottoms Up KB Press
10 minutes for 3 sets of 10 reps (5L/5R)
Keep the weight the same with every set

Approx 13 lbs - Doing right arm made my left side/neck hurt, so I did left only for second round, then both sides for last round.

WOD

7 rounds for time of:
7 Power Cleans @ 155/105
7 Handstand Pushups

Tweaked my neck/should practicing handstands (I actually tweaked it just doing a HEADSTAND! Weak sauce...:(

Did my Power Cleans at 45# and did ring rows instead of HSPUs. 
8:45

Major props to Kristen (thanks for joining me at the 0530 so I'm not alone anymore!) for rocking the HSPUs...all 49 of them! Badass!!

WOD

Partner WOD – You Go/I Go

AMRAP in 15m of:
10 Goblet Squats @ 70/53# - we did 35#
20m Sled Drag @ 180/115# - we did 90#

7 rounds plus 3

SO MUCH FUN!

WOD

Shoulder Press 5-5-5 / 20-25-30
Push Press 3-3-3-3 / 35-40-45-50
Push Jerk 1-1-1-1-1 / 50-55-60-60-65

Try to increase the weight in the same increment for each of the 12 sets.

WOD

A) 10 min to a moderately heavy set of 3 deadlifts

I ended up with 100 lbs on the bar. A far cry from my previous heavy DLs, but it's a beginning!

B) 15-12-9-6-3 reps for time of:
Deadlifts @ 225/155#
Bar-Facing Burpees

I used 70 lbs for the DLs and did the BFBs as RXd. 11:11

WOD

Helen

3 rounds
Run 400m
21 KB Swings
12 Pullups

26# KB swings - Russian for first two sets, American for last 2/3 of the last set
Ring Rows instead of pullups

12:59

I'm Baaaaaaaaack

First WOD in a while for me. Grand opening WOD at CrossFit Beat in the Safeway Plaza on Baseline/Foothills.

5x5 Back squat (I did LBBS)
45-55-65-75-75-75 Felt good. 75 was definitely a good max weight on this for me. Form started to crack at 75.

3-10 back lunges with bar (35#)