Rocky Mtn High

3 Rounds For Time:
10 Pull Ups- Chest to Bar
10 Front Squats 165/105
10 Burpees

First round I did chest to bar. First two rounds: 67#, last round 87#....good quick WOD....

Time: 8:41

Thruster/Double-Under

Five rounds for time of:
75 pound Thrusters 21 reps
21 Double-unders (or 63 singles)

Finally got double-unders, but found after 21, 45# thrusters, they werent so easy! I did incorporate double unders each round...10 singles, 1 double under...didnt keep too good track of the jump rope....who knows how many singles/double unders I did!

Time: 17:35

Deadlift

SUCK AT DEADLIFTS!!!!

max 3 reps: 185# Goal: 200#

Clean Jerk/Bear Crawl/Sit-ups

WOD:
4 rounds of:
10 clean and jerk (115# and 95#)
bear crawl
25 Sit up

As rx'ed: 19:25

1/2 Murph with Full Miles

Run 0ne mile
150 Squats
100 Push Ups
50 Pull Ups
Run one mile

Time: 47:42

Hang, Jerk, Run

5 Rounds For time:
7 Hang Power Cleans M:135 F:95
Push Jerk
400M Run

This was pretty dang hard!
Time: 19:33/ 77#

Angie

100 Pull ups
100 Push ups
100 Squats
100 Sit Ups

Time: 25: something...dont remember!

Front Squat- 5, 5, 5, 5, 5

Didnt improve too much from last time, maybe if I would've been fresh I would have...who knows!

95, 105, 100, 3-110/2-105, 105

Guess my 5 rep max is 105#, up from 100 #

Sumo Deadlift/Weighted Box Jumps

21,15, and 9 of:
Sumo deadlift high-pull (95# or 65#)
Weighted Box Jumps (20'' box with 45# 0r 25#)

As RX'ed: 8:35

Walking Lunge/Pull-ups/Box Jumps

Four rounds for time of:100 ft Walking lunge, carrying 30 pound dumbbells24 inch Box Jump, 30 reps30 pound Weighted pull-ups, 20 reps



Time: 31 or 32:30...I'll have to see what ashley got to confirm which time it was. Hands are torn to pieces from kippings---used 25# dumbells...

CINDY

20 Min AMRAP (As many rounds as possible) of:
5 pull ups
10 push ups
15 squats


Pretty good workout; I know I was not motivated AT ALL, but with Jess being there, it made it a little better! I think I've finally got the kippings down to a tee!

12 rounds: 11 rounds knee push-ups, all kippings.

'21'

This WOD kicked my a** majorly! Ive been pushing myself so hard and when Im done, my time sucks...not sure what is going on, but whatev...Im beating myself!


20 push-ups/1 sit-up
19 push-ups/2 sit-up
18 push-ups/3 sit-up
17 push-ups/4 sit-up
16 push-ups/5 sit-up
15 push-ups/6 sit-up
14 push-ups/7 sit-up
13 push-ups/8 sit-up
12 push-ups/9 sit-up
11 push-ups/10 sit-up
10 push-ups/11 sit-up
9 push-ups/12 sit-up
8 push-ups/13 sit-up
7 push-ups/14 sit-up
6 push-ups/15 sit-up
5 push-ups/16 sit-up
4 push-ups/17 sit-up
3 push-ups/18 sit-up
2 push-ups/19 sit-up
1 push-ups/20 sit-up

100 Burpees

Max box: tallest one
max pullups: 9
max TG: 45#
burpees: 12 something....horrible!

Deadlift 1,1,1,1,1,1

180, 170, 170, 175, 180, 185

100 OHS

8:06 with 45#.....felt strong today; not sure if it was the almonds I ate on my drive to the gym or my protein Ive been taking in immediately post-workout.....either way...feel strong!

Danny

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups


I completed 2 rounds with the first round all kippings, second jumping pull-ups (hands still arent getting immune to rips!)....65# push press and 24 in box jumps....my lower back is killing me for some reason.

Bear Complex

7 Sets of the following sequence:

power clean
front squat
push press
back squat
push press

5 rounds-Try to move up in weight each round-Rest between rounds as needed-Post loads and time to comments

I completed: 42/57/57/62/67; I am pretty confident that I couldve done 72 #s, but opted to do 57# twice! next time.....

Push, Push Press, Push Jerk

Press: 55/60/60
Push Press: 70/75/85
Push Jerk: 95/105/110

Mile Run: 8:30

Tabata

total: 195; 20# ball...gonna buy gloves, time/reps starting to suck b/c I cant do the workouts b/c of my damn rips!

Fran

my time was 16:05 as prescribed, except for a few pull-ups...got a blood blister more than half way through which really through my time off...got me really upset...not sure how I can do as prescribed with continous rips!

Get Tired

3 laps with huge tire!

Chief

This was a good workout after being gone a week! Burned my leg muscles like crazy!

1st- 3 (95#-1 set, dropped to 87#)
2nd- 3 (87#)
3rd- 3 (87#)
4th- 3 (87#)
5th- 3 (87#)

Clean

Clean practice.....weight ranged from 67# - 97 #(maxed out at 97)

Pain Storm

10 front squat, 10 push press, 10 thrusters (Men 95# and Women 65#)
2 box jumps, 2 pull ups, 2 burpees
8 front squats, 8 push press, 8 thrusters
4 box jumps, 4 pull ups, 4 burpees
6 front squats, 6 push press, 6 thrusters
6 box jumps, 6 pull ups, 6 thrusters
4 front squats, 4 push press, 4 thrusters
8 box jumps, 8 pull ups, 8 burpees
2 front squats, 2 push press, 2 thrusters
10 box jumps, 10 pull ups, 10 burpees

Did all burpees as prescribed and did skinny band pull-ups b/c hands have not healed from rips. This was a good workout.
Time (I think): 21:30

Running Cindy

Running Cindy-For Time:
3 rounds- 5 Pull-Ups , 10 Push Ups, 15 Squats
run 400
3 rounds
run 400
3 rounds
run 400
3 rounds
run 400
3 rounds

Time: 37:54---as rx'ed except for a few rounds....my hands are freakin' killing me!

Sumo Deadlift High Pull/Push Press

21-15-9
sumo dead lift high pull
push press(M95#-W65#)

Time: 10:04, 67#

Push Jerk 3,3,3,3,3

for some reason, my form left my body and mind:( I actually went down in weight...is that normal????? 95, 100, 105, 110 (2), 110 (1)failed my last 2 sets!!

Farmer's Carry/Walking Lunges

AMRAP in 10 minutes, walking lunges (45#) and farmer's carry (60#)

I completed 4 rounds.

Grace

Grace: 30 Clean and jerks for time.

This was a pretty good time I do believe.

75#; 5:22.....I know I couldve done faster if I would've started with 75#s, but david had faith that I could do 85#.....was too sore and worn out! maybe next time!

300

This was a great torture session. Girly push-ups/100 jumping pull-ups (instead of 50 reg.)

28:57

Front Squat- 5, 5, 5, 5

found I did better last time....guess i was having an off day! btw---great job short stuff!
I also think doing 5 is way harder than 3!


95/105/110(2),100(3), 100

Push Press/Pull-up

WOD:
5,10,15,20,15,10,5 of:
Push Press and Pull Ups
If doing jumping pull-ups you must complete them 3:1.
Men use 95# and Women use 65# for the Push Press.

Used as prescribed weight and did 1 round of 5 kippings and 10 kippings, and then ripped my hand pretty good, so had to do the dern jumping pull-ups, which was torture in itself!

time: 29:10

3, 3, 3, 3, 3 OHS

65#, 75#, 85#, 95#, 100#

Sprint/Box Jump

10 rounds for time40 yard dash, (shuttle run, 20 yard, quick touchturn 20 yard return)5 box jumps5 burpeesrest 30 seconds between each round-after the 5 burpees you will remain laying on the turf face down for the 30 sec rest,to begin the sprint you will quick start from the lying position

mad at myself! 13:52

Badger

This was another HORRIBLE "running" WOD....they kick my butt everytime! this was torture!

43:2565# squat cleans....alternating with 60# cleans b/c of crappy, flimsy black bumper plates

Press, Push Press, Push Jerk

Press- 50, 55, 60, 65 (2 reps)Push Press- 75, 80, 80 Push Jerk- 95, 100, 105, 110 (1 rep for fun)

Clean and Jerk and Throw

I really liked this workout, I felt really strong yesterday...maybe it was the outside workout.

Tansy and Me alternating: 10 laps, 65#, then last lap david took off 5# (i think)

Jackie

Row 1000 meters, 50-45# thrusters, 30-jumping pull-ups

This was a tough a** workout! The row really puts a damper on things!

13:11---sucks!

Clean and Jerk, Min by Min

I did this for my Saturday workout....

75#, completed 7 rounds....not sore at all from this. Thought I would be, b/c I was hurting while doing it! My 7th round was not completed within the minute...went over, but whateva!

Michael

3 rounds for time of 800m run 50 Back- Ext 50 Sit-ups

Hated this workout, mainly b/c I didnt do as rx'ed. My lower back and legs were so stiff, they would barely bend! Maybe the rower the night before had something to do with it....who knows! Resting a night and will be back Friday! hope it's a heavy day!

Time: 27: something.....

Did run as RX'ed for each round, 1 round did the 50 reps of situps/back ext..., remaining 2 rounds did only 25 reps of each....not even beating myself up over though..body was exhausted!

Row 1500m

I think I injured my esophogus!

6:45 mins.

3, 3, 3, 3, 3 Squat Cleans

75, 85, 87, 77, last set: 82, 85, 85

This was very challenging and mental. Technique plays a HUGE factor in this, which threw me off for a couple of sets. All in all, good workout--just want to get stronger faster!

Karen-150 wall balls

10:47/20# ball....not too too bad...but still hated it! my last time was 13:24! improved ALOT!

Karen

my last time was: 20#, 13:24

Sumo Deadlift High Pull/Dips

As RX 10:56......back hurts so bad, but beat my weight BIG TIME from weeks (or months) ago.

3, 3, 3, 3, 3 Front Squats

75#, 85#, 115# (fail), 110#, 105# and 2 beautiful shoulder bruises :)

Run, Deadlift, Sit-up

Ran 3 laps/not 6

100 # deadlifts, last round 110 #

no medicine ball on sit-ups

21:01 mins....

100 Burpees

14:25 as RX...did not want to be there! neither did anyone else....it was only me, mike, david and sum!

Cindy and Hoover Ball

Cindy for 10 minutes; 9 rounds, real push-ups (except for last 2 rounds) and then we played hoover ball...which I'm not too good at, especially when Evan is beeming a 12# medicine ball at your body!

Push Press/Weighted Box Jump

This was a really great workout. I can see the improvements that I've made since our last weighted box jumps...I could only jump with the white plate (11lbs) and now Im up to 25 lbs! craziness :) I am finding out now that I have to overcome my mental state and just do the damn workout w/out giving it any thought!

65# push press
25 # weighted box jump/medium box
time: 11:06

21, 15, 9 Backsquat/Burpees

This was a good workout....legs are killing me today :) Completed as RXed :)

95# squats

Tabata

Push: (half real/half girl) 15, 12, 11, 8, 8, 8, 6, 5
Pull (jump): 11, 10, 11, 10, 10, 10, 11, 12
Sit-ups: 14, 15, 14, 13, 13, 12, 12, 12
Squats: 16,16,16,14,12,13,12,14
Total: 376

Heavy Thrusters/OHS

21, 15, 9 Thrusters/OHS

Used 45 lbs...was WAY too sore from day before to do anything else :)

10 minutes

The Chief

75 lbs. 3, 3, 3, 2.75, 3 (and 2 cleans)

Need more motivation...think my mind gets the best of me sometimes...tonight, Im going to try a new approach--mentally!

Overhead Relay

This was a good change of pace. When I take a deep breath today, I can feel the soreness in my chest...can only imagine how the shoulders will feel by the end of today!

Max: 107#

Press, Push Press, Push Jerk

Press: 47# 47# 47# (I think...not sure if I went up, but David had to help on last 2 sets)

Push Press: 55# 65# 75# (help on last set)

Push Jerk: 85# 90# 95# 100# (only one for the hell of it!)

Kelly

This was an absolute torture session! I think this is worst than any workout that we've done---Fran is a piece of cake to this! I think I've learned my lesson of drinking beer over the weekend! Got my ass handed to me :)

39:something....24" box and 12# ball.

Fran

10:40 65# thrusters

21, 15, 9 DB Snatch & Burpee/Pull-up (box jump)

My time was 13:43---medium box jumps/jumping pull-ups. I am feeling the pain today; the arch in my foot hurts from box jumps.

Team Workout

So the team workout was a good way to jump back in after 5 days of taking off! I did pretty good actually, along with Tansy and Ashley....We did a 3 way workout, which was good for motivating each other and making sure we didnt stop and get lazy. Not sure what our time was---maybe around 25 mins?

Bear Complex

This was a good workout, I really enjoyed it. I nice change from all the cardio the last couple of days :)

37#, 42#, 47#, 52#, 57#
Time: 15 mins

Kool-Aid

Not sure why my muscles seem like they need recovery....maybe more protein?

Time: 27: something, 45# thrusters :(

Four Little Bears

This workout sucked, but I pushed through....seems I'm a bit slower than most of the ladies.

I used the medium box with 11 lb. bumper plate...sucked! Once i got over the mental portion of me face planting into the floor, i found that the extra weight actually helped my balance.


time: 21: 21

Press, Push Press, Push Jerk

For some reason my body is hurting so bad this week...guess I have worked muscles that have been missing the torture for a few weeks. My arms were so weak on this exercise and nearly dropped the bar on my head...some how it ended up behind my head on my shoulders???? It gets frustrating, b/c my mind wants to do heavy, but my weak a** arms won't let me! weird...taking today off, hurting waaay to bad.

Press: 55, 60, 55
Push Press: 65, 55, 55
Push Jerk: 65, 75, 90

150 Wall Balls-Karen

SUCKED! My thighs and arms are feeling it today! this week has been rough on my body...i feel like i was in a car accident...my back still hurts from the shovels...ugh....


Karen Time: 13:24 mins

Virtual Shoveling

Time 18:23....Team Time(Jessica and I had to work on one bar together on this)Weight : 55lbs

I am so sore today...my back, bi's, but not my forearms like i thought, considering they were putty while doing this!

3,3,3,3,3 Deadlifts

My back hurts so bad today :)

Accomplished: 109, 129, 139, 143, 148 (2 reps), back down to 143 last rep.

Fight Gone Bad

Didnt feel so great when I got to Crossfit lastnight, but as I began the "fight" I felt better....I can feel myself getting stronger, which is so motivating to push myself harder....I am trying my hardest to stick to the zone, so far, so good.


Score: 182

My goal: To be where Jessica is :)

Deck of Death

So I thought i did really well on this one...maybe its my new "zone" eating....let's only hope!

Deck: 20:30