KB swings, push-ups, sit-up

5 rounds:
15 KB swings (16 kg)
10 push-ups
15 sit-ups

Untimed

Deadlifts; Heavy met con

Deadlift - 7 singles at 205#

Met con: 3 rounds, as rx'd!
800m run
10 cleans (105#)
10 kb swings (24 kg)
10 toes-to-bar

21:02

Run; Deadlift; Front squats + burpees + swings

Ran to and from the gym, with Clark in his stroller. 4 miles round trip.

Strength: deadlifts
185# x 3
195# x 3
205# x 2
215# x 2
225# x 1

Met con: 3 rounds
12 front squats (95# rx'd)
12 burpees
12 kettlebell swings (16 kg)

7:45
(Burpee pull-ups were rx'd, but I subbed swings so I could stay near Clark.)

Back squats; 15-min AMRAP

Back squats
115# x 10
125# x 5
105# x 15
125# x 5
95# x 20
135# x 5

Could have gone heavier overall on the sets of 5, but I was sore and wanted to save something for the met con!

15-minute AMRAP:
3 power cleans + 1 thruster (95#; 120# was rx'd)
5 kettlebell swings (16 kg rx'd)
7 chest-to-bar pull-ups

8 rounds even
(I got mixed up and did hang squat cleans instead of power cleans. I didn't sleep well last night... foggy-headed, but working out felt good!)

KB swings; running & bodyweight met con

Strength: on the minute for 10 minutes, 10 KB swings (20kg)

Met con:
- 800 m run
- 50-30-20
  Push-up (strict, not games-style)
  Box jump (20")
  Sit-up
- 800 m run

Time: 23:01

Front squats, power cleans, KB swings

Front squat: 5x5
125# x 5, 5, 5, 5, 9

Met con: 20 minute AMRAP:
1 power clean (65#)
2 KB swings (20 kg)
3 cleans
4 swings
...
21 cleans
2 swings

Notes: front squats felt really solid - yay!
Met con was grippy. All the cleans were muscle cleans.

Heavy KB swings, Clean thrusters, pull-ups, running

On the minute for 16 minutes: 7 kettlebell swings (24 kg) = 112 total

3 rounds
10 clean thrusters (75#)
10 pull-ups
200m run

Time: 11:40

Presses & met con

Press:
45# x 5, 5
55# x 5, 5
65# x 5
75# x 5

Met con: 4 rounds, 2:30 per round
250m row
10 toes to bar
KB swings (20 kg) - as many as possible before 2:30 is up
Rest 1 min

Score is # of swings
I got 12 + 10 + 11 +8 = 41 total

PR Party Helen!

The gym was pretty empty by the time we arrived, so I worked out mostly alone. At least I had Scott & Clark cheering for me!

Helen: 3 rounds
400 m run
21 kettlebell swings (16 kg)
12 pull-ups

12:55

The running felt OK.
I did the swings in 2 sets on the last 2 rounds
I wish I could string more pull-ups together. I was doing mostly triples and doubles.

Front Squats & Jackie-esque

Front squats - 5 doubles
135 - 145 - 150 - 155 - 160 fail

Met con
1000m row
50 seated twists (25# dumbbell)
30 KB swings (24 kg - uf da!)

8:39

Deadlifts, running met con

Deadlifts - heavy singles
185 - 185 - 195 - 195 - 205 - 205 - 215

Met con: 3 rounds:
800m run
10 cleans (95# - rx'd was 105#)
10 KB swings (20kg - rx'd was 24kg)
10 toes to bar

24:32

Cleans & a met con

Worked up to a heavy triple on the clean. Got 115x3. Tried 120, but failed on the third one.

Met con: 5 rounds
21 weighted jumps (45# barbell)
15 kettlebell swings (16 kg)
9 push-ups

11:18

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.

Jonesworthy @CFD

Air squat / KB swing (16 kg) / pull-up
80 / 40 / 20 <-- Skipped this round
64 / 32 / 16
50 / 25 / 12
32 / 16 / 8
16 / 8 / 4
8 / 4 / 2

Total: 170 / 85 / 42
Time: 15:54

Uf da - I am going to be sore from the squats. My lower back felt fine through all the KB swings!

Helen-ish

3 rounds for time:
500m row
21 KB swings (16 kg)
12 pull-ups
10 push-ups

16:43


Pull-ups were a little tougher than usual with the rowing thrown in! Swings and push-ups felt pretty good.

Back squats & met con @CFD

Back squats, 5x5, 55% - 75%
115 - 135 - 155 - 155 - 155

Met con: 21 - 15 - 9
100m row
KB swings (20 kg)
push-ups
(and one more 100m row after the 3rd round)

Time: 6:56

Fractured Helen @CFD

3 rounds, with rest as needed between rounds
400m run
21 kb swings (16kg)
12 pull-ups

3:55, 3:54, 3:37

It was good to have Erica to chase on the 400's. Swings were heavy, but I managed to complete all sets unbroken. I almost found my kipping pull-up again, and mostly did sets of 3 for that section.

Helenic WOD @CFD

6 rounds:

200m run

12 KB swings (16 kg)

6 chest-to-bar pull-ups (blue band, chin-up grip)

Time: 12:46

I was pretty worn out from a weekend of backpacking, but it felt good to get warmed up and stretched out. Glad I used 16kg instead of 12kg - all sets were unbroken. Pull-ups were tough, usually broken into 4+2.

KB swings & 100m springs @CFD

My first time using the battle ropes - good warm-up!

WOD: 5 rounds

25 KB swings (35#)

100m sprint

3 minute rest

Times: 1:18, 1:17, 1:24, 1:30, 1:26

Long time no see... good to be back at CFD!

The hip mobility stuff we did at the beginning of the class felt GREAT.

First minute: 1 power clean (95#, rx'd)
2nd: 2 kettlebell swings (12kg - rx'd was 16)
3rd: 3 power cleans
4th: 4 KBS
etc...

I finished 14 minutes + 10 cleans. I should have done the 16kg swings, as they didn't really feel heavy until the last round. The cleans were tough though - I felt really uncoordinated1