Happy Birthday Dad!

1000m row WU

Track Workout:

10 x 320m (1:13-1:17)
#10 @ 1:04

"Fran"

800m run warmup

"Fran"
21-15-9
Thruster 66#
Pullup (21 UB!)

Time- 6:29

Finisher:
3 x 10 GHD Situps/Back Ext.

"Diane" PR

8 x 250m row (1:03-1:10)

Back Squat 1 x 8 @ 75%, 1 x 5 @ 85%, 1 x 3 @ 90%, 1 x 3 @ 95%
                                  132/154/176/187#

"Diane"
21-15-9
DL @ 154#
HSPU

Time- 7:23 PR

Finisher: 1 mile run (7:56)

Double BW DL and CF Total PR's!

with Caryn:
4 x 250m row 1:1 Fastest Time- 58.1

WOD:
7 rounds
7 DL @143/44#
7 Burpees
Time- 10:14

Then,

CrossFit Total

1RM Back Squat @ 154x2/198/209/220/ failed at 228.8# (would have been a PR)
1RM Strict Press @ 88/92.4/94.6/ failed at 96.8# (would have been a PR)
1RM DL @ 198/220/242/253/261.8# PR DOUBLE BODY WEIGHT!

CF Total: 220+94.6+261.8= 576.4# PR
Previous PR 175, 1/23/09


Finisher:
3 x 10 GHD Situps
3 x 5 Max Height Box Jumps (2 sm boxes stacked)

Caryn's 3rd WOD

500m row/DROMS

10-9-8-7-6-5-4-3-2-1 KBS @ 20/12kg
160m run

Time- 14:20

then,

workup 1RM 3 position snatch (low to high)
77/83.6/88/92.4/94.6 (failed on hi rep)

"DT"
5 rounds:
12 DL
9 HPC
6 Jerks

1 round @ 99#
4 rounds @ 88#

Time- 11:40

"Helen"

7 x 1 Clean & Jerk @ 90% rest 1 minute
99/108/116/121/125/132/121#

Back Squat 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 5 @ 85%, 1 x 5 @ 90%
rest 1-2 minutes  154/160.6/165/176#

"Helen"
3 rounds:
400m run (plus stupid stairs)
21 KBS @ 16kg (UB)
12 pullups (UB)

Sucky Time- 13:18

Caryn's First WOD!

CrossFit Attic WOD with Caryn

Tabata Squats/Pushups/Lunges/Planks

I Dip You Dip We Dip

Workup 1RM Clean & Jerk 121#

1 C&J OTM for 7 minutes @ 90% (110#)

4 x 3 Front Squat @ 132/132/132/132#

5 x 9-7-5-3 Strict HSPU + ME Kipping HSPU

WOD:
Row 500m
3 rounds of 20 dips (black band)
50 DU's
Row 500m

Time- 16:05