10 Rounds (115 and Ls) -> 7/25

10 rounds for time  - 2m rest between

5 thrusters - 115 lbs

10 L pull-ups

20 push-ups

S: 36:02

20min AMRAP -> 7/27

20 min AMRAP

5 pull-ups
10 push-ups
15 bw squats

S: 22 rds in 20:15


finished off with
50 burpees -> 6:02

Woody Run and KB challenge -> 7/18

5 rounds

400m run (Woody run)

15 thrusters (95lbs)

15 pull-ups

20 sit-ups

20 kb swings (35lbs 2 hands)

K:

S :

5 rounder w/ kb & thrusters - 7/15

5 Rounds - 2m rest between rounds

10 Thrusters 115lbs
20 pull-ups
30 kb swings 35lbs
40 sit-ups

total time:
S: 37:00

Something Special - Monday 7/12

Something Special   returns


10 rounds -
5 thrusters (95 lbs)
10 pull-ups (dead hang)
20 push-ups

second person starts when 1st finishes a round.


total time S+K:   39:02

Tuesday 7/5 -> full upper+

Upper body circuit:

Heavy bench -> 4 sets working up to 205/215

Back circuit:  15 reps each / 3 rounds
One arm rows (35lbs)
Bench reverse flys
Horizontal rows

Arm circuit:
15 Curls (25lbs dbs)
15 Overhead press (35lbs dbs)
Raises: front and side 10 each
20 Bench dips

Sunday 7/3 -> Fran test

Fran   as Rx'd by CrossFit (115 thrusters, flailing pull-ups)

J:    9:42
K:  8:05
S:   5:45

Friday 7/1 -> Split 300

Split 300 workout

5 rounds:

5 pull-ups
10 dead lifts (135 lbs)
10 push ups
10 box jumps
10 floor sweepers (each side 135lbs Olympic bar)
10 clean and press (5 each arm)
5 pull-ups


took around 18-19 mins