Split Jerk

WOD

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

I think my loads were 55,65,75,80,85,90,95,100.

First time ever doing Split Jerk so pretty pleased with results.

21,18,15,12,9,6,3

WOD

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-ups

Post time to comments.

Female weight is supposed to be 135#. Considering my max is only 145# that wasn't happening. Tried 95#...still extremely heavy. So ended up doing only 65#...and I'm already feeling it.

Also used ab mat instead of GHDs. So today you my middle name is "SLACKER". :)

My time was 18:40. Not that great.

Bought 2 huge bags of epsom salt today at Wal-Mart. I figure I'm going to need it after taking a 2 week break. Guess I deserve it! :)

Wall-balls & Pull-ups, then some Yoga and Swimming

WOD (Today)

Didn't do Crossfit today. Instead took an hour yoga class this morning then swam a few laps with Michelle.


WOD (Yesterday)

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.Post time to comments.

Used 12# ball. I thought this was going to be a good workout, but ended up tearing my hands and had to do last 20 pullups with 2 bands. Frustrating!!

Hang Power Snatch

WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Don't remember my loads...think I failed at 60#. Not my favorite lift. Far from it. Tomorrow's WOD is more my style! :)

"Nasty Girls"

WOD

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Obviously I didn't do muscle ups. Replaced them with 3 pull-ups and 3 1-band dips for every muscle up. So each round was 21 pull-ups and 21 1-band dips. Oh yeah, did I mention I ripped my hand open. Ugh!

Used 65# on HPC. Michelle helped motivate me. Time was 22:08.

Oh yeah, just realized after looking back at both my blog and CF Clarksville that this is the 1st time I've ever done "Nasty Girls".

Rest Day's ALT

WOD

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I convinced Michelle to do this workout with me. It was the alternate on trest day and I had planned on doing it until my head began pounding from having braces adjusted.

Used 55# for Thrusters.

My times were

Round 1 - 10:37
Round 2 - 9:42
Round 3 - 6:50

I'd like to add that Michelle kicked my butt and lapped me!! :) Great job, Michelle!!!

HC, Ring dips & Sit-ups

WOD

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Used 65# for HC and 1 band on dips.

Completed 4 rounds plus 15 HC, 12 Dips, and 16 Sit-ups. Almost completed that 5th round....