Chief

Warmup:
Buncha PVC squats

Then 3 rounds of
55 lb. sumo deadlift high pull (20-15-9 reps)
Walking lunges while partner SDHPs
Hollow body on floor while partner SDHPs


Workout:
"Chief"
Max rounds in 3 minutes of:
Power clean (85 lbs)
6 pushups
9 squats

Rest 1 minute -- Repeat for 5 cycles. Score is total number of rounds.

I did 20 (4 each round). I think I could have pushed for 5 in the first 2 rounds, but couldn't quite pull it off. Squats were the hardest part of this workout.

Josh

Warmup:
400m run
Tabata push press, wall ball, and hang from a bar

Workout:
Josh Challenge Finals:
21 Overhead Squats (65 lbs)
42 pullups
15 ohs
30 pullups
9 ohs
18 pullups

14:01


I beat my last time by 4:10! Sweet! I also ripped after like 10 pullups, so the whole workout was pretty painful. Yikes.

Warmup:
Tabata jumprope, squats, jumprope, kettlebell swing, jumprope, pushups, jumprope, jumping jacks

Workout:
100 pullups for time (10:32)

Then, for time:
40 step ups
50 pushups
40 step ups
50 situps
40 step ups

9:17

Warmup:
20 jumping jacks
10 leg swings each leg
Some PVC front squats
45 seconds inverted ring pullups
45 seconds front squat (35 lbs)
45 seconds power snatch (35 lbs)

Workout:
10 minutes, max rounds, of:
5 power snatch (I started at 65 lbs but switched to 55 lbs after 2 rounds)
7 handstand pushups (I started on the wall but switched to a 20-inch box after 1 round -- my right wrist is not well)

I ended up with 7 rounds.

Then Front Squat:
3x5 at 85-105-115

Played one spring league game and coached all weekend, yay!

Today, back at it. Yay CrossFit!

Warmup:
3 minutes Tabata jumprope
3 minutes Tabata squats
10 hang power clean & jerk (35 lbs)
hold in vertical rings position while next group hang power clean & jerk
handstand pushups while next group hpc&j
3 hang power clean & jerk (55 lbs)
2 hang power clean & jerk (75 lbs)


Workout:
10 minutes, max rounds of:
20 box jumps (24")
max pullups (drop from bar means you're done)
(I did 37 pullups total in 3 rounds)

Then hang power clean & jerk, 3x5 @ 85 lbs.

Warmup:
Some PVC overhead squats
30 ring dips
10 kettlebell swings (12kg)
25 situps
10 kettlebell swings
25 overhead squats (PVC)
Some PVC sumo deadlift high pulls
10 35-lb. sdhp
10 55-lb. sdhp

Workout:
Max rounds in 20 minutes of:
250m row
21 sumo deadlift high pull (65 lbs)
15 pullups

I did 3 plus 250m row plus 21 sdhp plus 9 pullups. EFF THAT SHIT. I had a minute to do the pullups and I didn't think I could do it, so I let myself recover from Captain Pukey before I started. As a result, I didn't even effing TRY. SIX EFFING PULLUPS! Pissed.

Warmup:
3 min. Tabata jumprope

3 rounds, 15-9-6 reps of:
75 lb. deadlift
45 lb. back squat
hold in muscle up position until rest of group finishes deadlifts and back squats

Back squat:
5-3-2 at 85-105-115



Workout:
Back squat:
5-5-5 at 125-125-135

Danny

Warmup:
400m run
5 rounds Tabata push press and squats

Workout:
"Danny"
10 rounds of:
200m run
5 pullups
10 kb swings (16 kg)
15 pushups

32:01

Warmup:
400 run
30 situps
15 burpee box jumps (I didn't do the pushups cause my wrist hurts)
20 PVC shoulder presses
20 PVC deadlifts

Deadlift: 5-3-3 at 85-105-115


Workout:
Deadlift 3-3-3-3-3 at 135-155-175-195-200(max)

Callahan

Warmup:
400m run
Flutterkicks for as long as other group takes on half leg matrix
Half leg matrix
Pushups for as long as other group takes on half leg matrix
Flutterkicks
Half leg matrix
Pushups
Overhead squat PVC work
5 Overhead squat, 35 lbs.
5 Overhead squat, 55 lbs.
5 Overhead squat, 65 lbs.


Workout:
"Callahan"
400m run

3 rounds, 21-15-9 reps of:
Overhead squat (65 lbs)
Kettlebell swing (16 kg)
Box jumps (24")

400m run


This almost killed me. Lucky for me, Hellyer and Meagles were in my group, and they pushed me all the way through. I wanted to quit a couple times, I wanted to go down on kettlebell weight and box jump height, but the fact that my teammates were there doing the workout with me motivated me to keep pushing myself. Thanks for picking me back up, Nemesis.

Warmup:
3 sets of:
20m sprint
two-legged jump back

3 sets of:
20m sprint
bear crawl back

Then like 40 squats


Workout:
5 sets of:
5 shoulder press
5 push press
5 push jerk
Have to do all 15 in a row - if you put the bar down at all, it counts as a fail.

50-55-65-70-70

Warmup:
8 rounds Tabata jumprope
Buncha overhead squat PVC work

2 sets of:
5 kettleball sumo deadlift high pull (12 kg)
sprint 20m
5 medicine ball cleans (20 lb)
sprint 20m


Workout:
4 rounds of:
400m row
50 squats

16:09

This was really freakin hard. My leg muscles need some work. Time to start running around again.

Warmup:
4 rounds of:
10 squats
high skip ~20m and back

10 burpees

2 rounds of:
10 pushups
sprint ~20m and back

5 burpees


Workout:
15 handstand pushups
1 inverted ring pullup
13 handstand pushups
3 inverted ring pullups
11 handstand pushups
5 inverted ring pullups
9 handstand pushups
7 inverted ring pullups
7 handstand pushups
9 inverted ring pullups
5 handstand pushups
11 inverted ring pullups
3 handstand pushups
13 inverted ring pullups
1 handstand pushup
15 inverted ring pullups

24:03

Warmup:
20 pushups
30 squats
30 PVC deadlift

Workout:
Max rounds in 20 minutes of:
5 muscle ups (I subbed 15 ring dips and 15 pullups)
12 walking lunges
15 situps
15 deadlift (85 lbs)

Me and Shannon got through 4 rounds. I was 15 deadlifts away from 5 rounds. Boom

Angie

Warmup:
3 sets of:
~200m run
7 squat jumps
7 ring dips (band)

3 sets of 5 push press (35 lbs)

Workout:
"Angie"
100 pullups
100 pushups
100 situps
100 squats
31:33 as prescribed!

Warmup:
4 sets of ~45 seconds jumprope
4 sets of walking and lunges with weight overhead
PVC work on shoulder press

Workout:
400m row
15 overhead squat (65 lbs)
400 m row
15 overhead squat
40 step ups
15 overhead squat

Holy crap this was freakin hard.

Warmup:
3 sets (I only did 2 cause I had to pee) of:
150m row
Duck walk ~5m
Burpee into Frog Jump ~10m
10 wall ball
5 pullups

Then
10 squats
5 reps each of deadlift, hang power clean, front squat, and push jerk at 45 lbs.

Workout:
3 sets of the following for time:
(all 65 lbs)
15 deadlift
12 hang power clean
9 front squat
6 push jerk

I rocked this one in 10:something. My shoulder is a little sore now. And I almost puked. Yessssssss.

Warmup:
4x ~20m there and back sprints
50 squats for form
some PVC work
5x35, 3x65, 2x80, 3x85 push jerk

Workout:
3 sets of push jerk at 95-100-105-115-125