"CrossFit Total"

MONDAY 090629

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Liz: BS=175, SP=80, DL=215 Total=470 (PR) 20# improvement since last month

Dan: BS=380 (PR), SP=180 (Tied PR), DL=405 (PR is 470) Total=965 (PR total=1015)

I'm nursing a lower back injury that limited my dead lift. I decided not to push it further than 405 after feeling pain while pulling.

SATURDAY 090627

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Liz (45#PP/DL) 23:51

Dan: Took the day off to let my lower back injury heal.

THURSDAY 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Daniel, as rx'd: 13 and 1/3 rds

I hurt my lower back during this wod, really tightened up afterwards.

Liz: 11 rds (65#)

Front Squats

TUESDAY 090623

Front squat 3-3-3-3-3 reps

Liz: 95, 105, 110, 115, 120x2, 135x1(f)

Daniel: 235, 245, 255, 265, 275, 315x1

MONDAY 090622

3 rounds for time of:

400m run

21 55 lb. dumb bell swings

12 hand stand push ups

Daniel: As rx'd 16:30

Liz (on call)

Run + Squats

4 rds for time

400m run

50 squats

+ 100 degree weather

Liz 14:42

FRIDAY 090619

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Daniel: 4 rounds

Liz: 3 rounds (scaled with 75# BP/65#PP)

Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Liz 14:48 (14# ball/purple band assisted pull-ups)

Daniel 17:11 (40# dumbell thruster subbed for wall-balls, we didn't have a 20# med ball)

Hang Power Snatch

1-1-1-1-1-1-1-1

Liz 55-55-60-65-65-70-75-75
Daniel 175 (f)-170-165-160-155x3-145-135-135 (reverse order)

then,
liz=11x75# OHS
dan-11x175# OHS

Mod "Nasty Girls"

3 rd:
50 squats
7 Muscle ups (scaled)
135#/95# Hang Power Cleans

Liz 17:05 (scaled muscle ups to pull-ups and 1st rd w/ 95#, then 75#)
Daniel 14:30 (scaled CTB pull-ups/dips)

WOD 20090613

100ft walking lunge

21 pull-ups

21 sit-ups

100ft WL

18 PU

18 SU

100ft WL

15 PU 

15 SU

100ft WL

12 PU

12 SU

100ft WL

9 PU

9 SU

100ft WL

6 PU

6 SU

Daniel 16:40

Liz 15:29 (rubberband assisted pullups)

WOD 20090611

AMRAP in 20 min of:
115# Hang Squat Clean
21 Dips
21 Sit-ups

Daniel: 6 rounds

Liz: 20 mi bike ride around the bend/stringers ridge

Back Squats

1-1-1-1-1-1-1

Liz 140-145-145-145-150-160-165(F)
Daniel 315-335-345-355-365-375(PR)-380(F)

Gasping for Air

That's my name for this WOD.

5 rds for time:
45# Thrusters, 21 reps
21 Double unders

Liz 17:18

Daniel 14:22 (75# thrusters/63 single jumps)

2 WODS

Deadlift 1-1-1-1-1-1-1

185-190-190-195-195-195-195

Daniel wouldn't let me go any heavier, said my back was rounding.

"Lynne"

5 rds

75# Bench Press (Max Reps)

Max Pull ups

10,4

10,4

10,4

8,4

10,3

50 Burpees

50 Burpees for time

Liz 4:29

OHS

5x5 OHS

Liz: 55,60,65,75,80(f)
Daniel: 135,155,185,195,195

"Erin"

5 rds for time:
40#/20# Dumbbell Squat Cleans
21 Pull-ups

Daniel 10:04
Liz 10:45