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Thursday, October 31st, 2013 - OHS, L Pull-ups, Split-jerk, KTE, Hang Clean, Back extension
Posted: 01 November 2013 03:58 AM   [ Ignore ]   [ # 31 ]
Big Dawg
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The Porch\Pack:
Three rounds for time of:
75 pound Overhead squat, 10 reps
10 L Pull-ups
75 pound Split-jerk, 10 reps
10 Knees to elbows
75 pound Hang clean, 10 reps
10 Good mornings, with 75 pounds

13:30

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M/34/5’ 10”/182#

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Posted: 01 November 2013 06:01 AM   [ Ignore ]   [ # 32 ]
Stray Dawg
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Joined  2013-09-30

WOD:
130923
Scaled OHS Chipper For Time:
(25) 45lb OHS
(20) Toes to Bar
(25) 45lb OHS
(15) KTEs
(25) 45lb OHS
(10) Leg Raises

10:26.11

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M/28/5’11”/158

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Posted: 01 November 2013 06:24 AM   [ Ignore ]   [ # 33 ]
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OHS/PU/Split-Jerk/KtE/Hang Clean/Ext

Std. Warmup x2

Pack-ish
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Time: 18:40

Unfortunately, on the last 2 KtE reps, I opened a blister on my left hand. But I was so close to the end! So I did upright rows instead of the cleans, and did the extensions, and then finished. Great workout though.

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Run with the big dawgs…
M 25/5’9”/158lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 01 November 2013 11:25 AM   [ Ignore ]   [ # 34 ]
Terrier
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Joined  2013-10-18

Puppies:
Three rounds for time of:
20-30 pound Overhead squat, 10 reps
10 Beginner Pull-ups
20-30 pound Split-jerk, 10 reps
10 Knees to elbows scaled to Knee Ups
20-30 pound Hang clean, 10 reps
10 Back extensions

25:50

3 rounds of Max L sits Knee raise holdwhen finished. 

:25, :09, :08

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 01 November 2013 01:33 PM   [ Ignore ]   [ # 35 ]
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Joined  2010-01-24

First time back in something like a month and my body felt it early on…in the warm-up!

Run 1/4 mile (I don’t want to even talk about it)

Puppies:
Three rounds for time of:
31 pound Overhead squat, 10 reps
10/0, 8/2, 6/4 Regular/JumpingPull-ups
31 pound Split-jerk, 10 reps
10 Knees to elbows
31 pound Hang clean, 10 reps
10 Back extensions (w/10 lb weight)

15:54

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Posted: 01 November 2013 02:41 PM   [ Ignore ]   [ # 36 ]
Top Dawg
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Joined  2011-07-07

8.5 mile bike ride around town pulling the two kiddos in the trailer!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 01 November 2013 05:33 PM   [ Ignore ]   [ # 37 ]
Boxer
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Thursday was a rest day.  Head cold fought back, hard. Watched old Alfred Hitchcock movies and handed out candy after work while wife and kids went door to door.

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 01 November 2013 06:19 PM   [ Ignore ]   [ # 38 ]
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Joined  2009-04-19

Three rounds for time of:
35# pound Overhead squat, 10 reps
10 Pull-ups
45# pound Split-jerk, 10 reps
10 Knees to elbows
45# pound Hang clean, 10 reps
10 Back extensions

16:16.7

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____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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