Sit-up / Back Ext

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Christy(AbMat/Superman) 11:33

Nicole

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Ed 7/8/8/8(First Run 800/Blue Band)
Madison 19/11(First Run 800/Ring Row)

Pull-ups / Ring Dips

Ten Rounds
10 Pull-ups
10 Ring Dips

Ed(Band Pull-ups/Dips,7Rds) 14:58
Madison(Ring Row/Jumping Dips, 7Rds) 14:35

Run or Row

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Rowed instead 3-5 Min Rest between rounds

Karsten 3:08.7/3:10.0/3:25.8/3:10.0

Thruster/SDHP

30 Thrusters
30 SDHP
20 Thrusters
20 SDHP
10 Thrusters
10 SDHP

Ed(65#) 7:49
Madison(38#) 15:42
Christy(38#) 11:57

Karen

"Karen"

150 Wall-ball Shots 20#Ball
For time

Ed 13:18
Madison(100/12#) 11:31

DB Complex

AMRAP 12 Min
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

Christy(15#) 9

Helenish

Helenish

3 Rounds
Row 500M
21 DB Swings 20#
12 Pull-ups

Christy (Black) 16:42

Murph, sorta

Row 1000M
40 Pull-ups
80 Push-ups
120 Squats
Row 1000M

Christy(Black Band) 30:09

CFT and Pull-up/Dip/Sit-up

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Christy(BlkBand/BarDips) 11 Rounds
Karsten(Rx'd) 11 Rounds

20090310

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Ed Squat 275/Press 145/Deadlift 135(tweaked back) Total 555
Madison Squat 55/Press 65/Deadlift 145 Total 265
Greg Squat 275/Press 135/Deadlift 365 Total 775
Karsten Squat 205/Press 115/Deadlift 265 Total 585

Jackie and Clean & Jerk

Deadlift
1-1-1-1-1-1-1

Brian S. 275-295-315-365-405-420-435(Fail)

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Christy(22#/Blk) 12:58

20090305
Clean and Jerk 1-1-1-1-1-1-1

Greg 135-145-155-165-175-185PR-195F
Ed 65-95-115 (Several Sets of Each working on form)

Rest Day

Barbara

Greg(3Rds) 4:16/6:01/7:30

Row 5K
Ed 21:20

3Rounds 500M Row
21DB Swings

Christy (20#) 13:08

Madison Worked on KTE and L-Sits

Barbara

"Barbara"

Five rounds, each for time of:
(10)20 Pull-ups
(20)30 Push-ups
(30)40 Sit-ups
(40)50 Squats

Rest precisely three minutes between each round.

Everyone except me used decreased reps, but afterwards I probably should have as well. Some had to change bands for the last rounds.

Beth(Blue/Grn*) 3:39/3:35/3:56/5:40*/3:44*-32:34
Ed(Blue*) 3:55/4:07/3:23/4:10*/3:45*-31:20
Christy(Grn/4Rds) 3:44/4:13/4:37/5:54-27:28
Madison(RingRows/4Rds) 4:06/4:31/5:02/5:41-28:20

Deadlift 7x1

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

Ed 135-185-225-275-295-315-325PR
Madison 95-105-115-125-135-145-155-165PR