20090428-0430

20090430
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Angela(38#,Jumping,15-9-6) 10:13
Keith(38#,Jumping,15-9-6) 9:44

20090429
Crossfit Baseball
First Base 10 Pull-ups
Second Base 10 Sit-ups
Third Base 10 Push-ups
Home Plate 10 KB/DB Swings
Run 90ft before completing each base.
AMRAP 15 min

Greg(50#KB) 4 Runs + 10 Sit-ups
Lisa(10#KB/Green) 4 Runs + 10 Pull-ups
Janessa(20#DB/Blue) 4 Runs + Run

20090428
Shoulder Press 1-1-1-1-1-1-1

Lisa 22/27/32/37/42F/37/37/32/32

SDHP / Ring Dips

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Greg(75#,Bar Dips) 14:01
Lisa(22#,Bar Dips,15 Reps) 13:24
Angela(22#,Bar Dips,15 Reps) 12:32

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Lisa (20Reps,Sit-ups,SU,22#PP,10#KB) 16:18

Deadlift

Deadlift 1,1,1,1,1,1,1

Lisa 42/62/72/82/92/92/92
Sarah 66/85/95/115/115/135/145/155
Karsten didn't write down his numbers but finished at 245
Janessa 115-135-145-155-165-175-185-195-200
Angela 115-135-145-155-165-175-185F-180F
Keith didn't write down his numbers but finished at 155

Angie

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Lisa(25) 7:56
Karsten(75) 19:57
Keith(25)

Back Squat

Back Squat
3-3-3-3-3

Lisa PVC-22-32-32-32
Angela 45-65-75-85-100

Danny

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Lisa(12Min/16"/22#/Green,20/15/20) 1+12 Pull-ups
Keith(12Min/22#/RingRow,15/20) 1

This is a Monster, be prepared, and don't be afraid or extreme scaling.

Helen

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

Christy(Row500/25#/Black) 17:12
Lisa(Row250/15#x12/Greenx6) 10:46
Angela(Row250/15#x12/Blackx6) 13:46
Keith(3Rounds 15#x15 Swings, 10RingRows)

"DT"

Row 250M
20 Squats
15 Sit-ups
10 Push-ups
5 Pull-ups

Kieth(First time) Quit after Sit-ups

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Christy(38#) 14:40
Lisa(10#) 14:40

Very taxing on the grip. Great job on your form Christy. Way to keep at it Lisa, these moves take practice and you will get it.

Baseline

Baseline
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Lisa(Mod Push-up/Green Pull-up) 11:59, First time

Row 5K

Row 5K

Christy 28:38.9

Pull-up Rope Climb and Nancy

"Nancy"
5 Rounds
Run 400M
95# OHS x 15

Christy (Row 500M/22,10#) 24:32


20090402
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Completed

3 Rounds
12 Pull-ups
3 Beginner Rope Climbs

Christy(Black Band) 6:03

Deadlift/KB Swing/Box Jump

30-20-10

Deadlift
KB Swing
Box Jump

Christy(65/20/16) 16:08