Scaled Erin @CFD

5 rounds:
15 dumbbell split cleans (25# DBs)
7 pull-ups (rx'd was 21)

Time: 11:21

Scaled DT @CFD

12 deadlifts
9 hang power cleans
6 push jerks

3 rounds, 95#, 6:33

I started a 4th round but my lower back was really tight and crampy by then.

OH squats & met con @CFD

OH squat work:
5 x 65, 5 x 75, 5 x 85


Prescribed WOD was 500m row, 150 double-unders and 50 burpees.

I scaled it to: 500m row, 50 box step-ups (20"), 100 sandbag heaves*
Time: 9:03

* I grabbed the smallest sandbag, started at my left knee and lifted it overhead in an arc to my right knee. That counted as 1 rep.

Tabata Something Else @CFD

Pull-ups: 5-4-4-4-4-4-4 = 33 total
Push-ups: 4-6-5-4-3-3-3-3 = 31
Sit-ups: 8 x 10 = 80
Squats: 21-20-17-17-15-16-17-18 = 141

Total reps: 285
Minimum scores: 4, 3, 10, 15

Did my push-ups with my feet on a low box, hands on parallettes. It will be nice to do unweighted push-ups again!

Back got really tight by the last 2 rounds of air squats.

Press & Push press

Press (singles): 75 - 80 - 85 - 90 - 95f

Push press (triples): 95 - 100 - 105 - 110 - 115 x 1

Jerks - decided not to do them

OH squat: 45 x 5, 65 x 3

Karen @CFD

14 pound ball, 10 foot target.

150 wallballs for time.

10:21

My lower back started getting tight almost right away, but I finished!

CFT - 580 - 3 PRs in 1 day!

Back squat - 235
Previous 1RM was 207

Press - 100
(Prev 90)

Deadlift - 245

Total: 580
(Prev 505)

Elizabeth @CFD

21 - 15 - 9
Power cleans (95#)
Ring dips (blue band)

9:29

Felt pretty good... abs felt on the verge of tweaking for the last 3 cleans.

Deadlift PR!

95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

245 x 3 (3RM PR?)

265 x 1 (previous PR, May 2010)
275 x 1
287 x 1 (Yay!)

Rankel @CFD

AMRAP in 20 minutes
6 deadlifts (155# rx'd)
7 burpee pull-ups (hands on 18" box for the push-up, jumping pull-up)
10 kettlebell swings (16 kg - 24kg was rx'd)
200m row (running was rx'd)

Finished 6 rounds.
The jumping pull-ups were, surprisingly, the worst part.

Bodyweight AMRAP @CFD

AMRAP in 20 minutes:

6 push-ups
9 knee raises (subbed for toes-to-bar)
12 lateral box step-ups (20")

11 rounds + 6 push-ups

Knees-to-elbows would have been much harder/slower.

Fran Gone Bad @CFD

21-15-9 of the FGB exercises:

Wall ball (14#, 10')
Sumo deadlift high pull (55#)
Box step-ups (20")
Push press (55#)
Row (210 - 150 - 90 m)

Time: 10:10

Happy I did this rx'd! I think my only unbroken set was the first round of wall balls. I felt really good overall!

Amanda @CFD

5 rounds, all with 95#
- 5 squat cleans
- 5 jerks (10 was rx'd)
- 15 deadlifts

Time: 16:55

Slowed down by a super tight lower back. Glad I powered through all 5 rounds though!

Pull-ups & push-ups

Did 3 sets of 3 assisted pull-ups (thanks Max!) but was hestitant to strain my stomach muscles too much.

Also did some weighted push-ups (up to 35#) and ring push-ups.

Diane @CFD

21-15-9
Deadlift (155#)
Push-ups (Feet on 20" box)

Time: 8:05

My push-ups were definitely more piked at the beginning of the workout than at the end.
Deadlifts felt fine!

AMRAP @CFD

AMRAP in 20 minutes:

- Box step-ups (10 per leg, trying to use the leg on the box as much as possible instead of pushing off the ground. Rx'd was 100m run.)
- KB swings (16 kg rx'd)
- 10 pull-ups (first 3 rounds kipped, last 2 rounds jumped)

I finished 5 rounds in 15:23. My ab muscles were starting to feel sort of strained, so I figured I should quit.

Jackie @CFD

Skill work: clean & jerks - 3 singles at 95#

Jackie
1000m row
50 thrusters (35#)
30 pull-ups (kipping)

Time: 10:21

Almost exactly the same time as last November, only about 45 seconds off from my PR (May 2010). Not bad for having 20# of pregnancy weight on me!

5x5 Back squat @CFD

Back squat 5x5
135 - 155 - 165 - 175 - 185

Felt pretty good! According to the strength chart, 5 x 185 = 1 x 210, which is right where I think it should be.

Push presses @CFD

Seven sets of 3
65 - 75 - 85 - 95 - 105 - 115 - 120

Scaled Collin @CFD

4 rounds (instead of 6)

400m row, damper on 10 (instead of 400m weighted run)
12 DB push press (20# DBs, not 25#)
12 box step-ups (20")
12 sumo deadlift high-pulls (65# rx'd)

Time 15:02

Rowing was the worst part for sure.

Scaled Fran

Thrusters (65#) / pull-ups
21 / 14
15 / 10
9 / 6

7:34

Deadlifts + Rowing @CFD

21-15-9
Deadlift (135#)
Row (750 m) (<-- 800m run was rx'd)

Time: 12:56

Deadlifts felt relatively light. My legs and back feel fine, but my stomach muscles are really tired from the rowing... strange!