I'm injured. This is crap.

Warmup:
3 rounds of:
10 pullups
10 back extensions
10 squats
10 situps
10 pushups

Workout:
1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 of:
burpees
box jumps (24")
wall ball (14 kg)

38:15

Nemefit!

Warmup:
PVC stuff
some pushups

Hang Power Clean:
2-1-1-f-f-f-f-f at 135 lbs.

Front Squat:
2 at 135 lbs, quit cause hamstring is injured

MetCon:
3 rounds of:
5 burpee box jumps (20")
broad jump ~15m
5 wall ball (14 lbs)
10 deadlift (55 lbs)
5 thrusters (55 lbs)

Warmup:
Some PVC stuff

50m jog
50m sprint
100m jog
100m sprint
400m jog

My sprints weren't sprints cause my hamstring was hurting. I also opted out of the back squats that were the first half of the workout and did some resistance stretching instead.

Workout:
For time, 10-9-8-7-6-5-4-3-2-1 of:
Thrusters (65 lbs)
Knees to Elbows

8:34. I basically killed this workout. Boom.

Warmup:

Some PVC squats and Berenger warmup
2 rounds each of 20 seconds on, 10 seconds rest of:
Box jumps (20")
Flutterkicks
Jumprope
Pushups (knees)

Push press 5-3-2 at 35-85-115

Workout:
Push press:
3-3-3 at 115
1-1-1 at 130
Tried and failed 1 at 135

Metcon:
Max rounds in 12 minutes of:
Max reps kb swing (16 kg)
200m run

I got through 5 rounds plus 7 swings with reps of:
51-16-13-21-14-7

Warmup:
400m run
Some long-held lunges
Some burpees

12-9-6 of wall ball (10 lbs) and snatch balance (35 lbs)


Workout:
3 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

18:27

Nemefit!

Warmup:
10 burpees
Some PVC stretching and squats
PVC hang power clean warmup

Workout:
Hang power clean 2-2-2-2-2-2-2-2 at 130
Front squat 3 at 145 (didn't finish sets cause my wrists were really sore)

Metcon:
Max rounds in 10 minutes of:
10 box jumps (20")
10 sumo deadlift high pulls (75 lbs)
100m run

Me and Meagles teamed up and got 5 rounds

Warmup:
PVC stuff

2 rounds of:
5 agility ladder drills x2
10 pullups
10 wallballs (10 lbs then 14 lbs)

Workout:
3 mile run for time
25:29

I'm pretty sure this was my first time ever running 3 miles without stopping.

Warmup:
PVC Berenger warmup for snatches

Then 10-8-6-4-2 of power snatch (35 lbs) and pushups

Workout:
Power snatch:
3-3-3-1-1-1 at 85-85-85-105-110(f)-110(f)

Then 5 rounds for time of:
5 deadlift (185 lbs)
10 burpees

6:11

Griff

Warmup:
Bike to track (~2.5 miles)

Workout:
Griff:
For time:
800m run
400m backwards run
800m run
400m backwards run

13:26


Then bike home (~2.5 miles)

Warmup:
400m run with 3 burpees every ~100m
Some medicine ball deadlifts and cleans

Workout:
2 rounds for time of:
400m run
20 pullups
20 handstand pushups
20 thrusters (85 lbs)

24:30. I was 1 of only 13 people, and the only girl, to do this workout as prescribed. Wooty!

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
Plyos
Some agility ladders

Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest

Nemefit!

Warmup:
PVC Berenger warmup

Workout:
Hang power clean 2-2-2-2-2-2-2-2 at 125
Front squat 3-3-3-3 at 140

Metcon:
3 rounds of:
200m row
10 burpees
~15m bear crawl
5 pushups
10 180-spin box jumps

Don't remember much of the warmup. Some PVC stretching for sure.

Workout:
Power clean 3-3-3 at 120
Power clean 1-1-1 at 135

Then 4 rounds for time of:
400m run
50 squats

I only did 2 rounds, no idea of my time, because my knee was pretty sore and it was my first time running in my new Vibram 5 Finger shoes! Greatest shoes ever!

Don't remember the warmup.

Workout:
Push press 5-5-5 at 95
Push press 3-3-3 at 105

Then every minute on the minute for 15 minutes, do 2 hang power snatch at 85% max (I did 75, although I think my 85% is actually 80). For every fail, do 5 pullups at the end of the workout (I failed once so I did 5 pullups).

Wacky Track Wednesday

Warmup:
400m run
Hellyer Warmup
Some plyos and ladder drills

Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest

Nemefit!

Warmup:
200m run
PVC hang power cleans

Hang power clean:
Warm up 5-3 at 85-115 (except I did power cleans instead of hang power cleans)
Then 2-2-2-2-2-2-2-2 at 125. Except I couldn't do any because my hands are massively ripped and I already did 120 box jumps tonight. Whoops. So I did 16 hang power high pulls and did not graduate to the next weight. Try again next week.

Front squats:
Warm up 5-3 at 45-85
Then 3-3-3-3 at 140

MetCon:
95 lbs barbell
Each minute, clean the bar from the floor, then do the same # of thrusters as the round # you're on (so, start with 1 thruster, add 1 thruster each successive round), then do 5 back squats. You're done when you can't finish the round in a minute.
I got 5 rounds.

Warmup:
20 burpees (I was late)
Burgener PVC warmup

Hold vertical on rings while partner duck walks/lunges
Med ball getups while other partner duck walks/lunges
Duck walk ~15m
Walking lunges ~15m

Hold vertical on rings while partner lizard pushups/lunges
Med ball getups while other partner lizard pushups/lunges
Lizard pushups ~15m
Walking lunges ~15m


Workout:
For time:
4 rounds of:
20 jumping lunges
100m run
30 box jumps
30 pullups

30:54

Diane

Warmup:
400m run
Burgener PVC warmup

Power snatch 5-3 at 35-65 lbs.

Workout:
Power snatch 5-5-5 at 85 lbs.
Power snatch 3-3-3 at 95 lbs. (note to self: too heavy)

Diane:
21-15-9 reps of:
Deadlift (155 lbs)
Handstand pushups

13:17. Meh.