Hero WOD, Bull, 27 Dec

http://www.crossfit.com/mt-archive2/007339.html
WOD, Bull, which I did scaled to 2 rounds for time of: 100 double unders, 50 overhead squats at 95 pounds, 25 pullups, 800m run, 41 minutes 12 seconds

Hero WOD, Randy, 25 Dec

Randy - story here:  http://www.crossfit.com/mt-archive2/003349.html
75 pound Power snatch, 75 reps for time


5.53, PR by 18s.

WOD, Whitten, 24 Dec

December 12 2010
Today was the first of ten or so 'make up' hero WODs, and I did "Whitten" (click on the link above to learn about Captain Dan Whitten.  The WOD was 5 rounds for time of 22 kettlebell swings (2 POOD), 22 24" box jumps, run 400m, 22 burpees (from a standing position, drop your body to the deck, then get up, jump and clap hands overhead), and 22 wall ball shots (20# ball to a 10' target).

I completed 3 rounds in 31 minutes.  Fair winds and following seas on your journey, warrior!

WOD Tues, 21 Sep

10 Clean and Jerks, 200m Run, 3 RFT

Nic, 75#, 8.13
JK, 75#, 8.36
Star, 55#, 10.46

WOD Thursday 19 August, Deadlift & Baseline

Execute a 5 rep max deadlift, then:

Row 500m, 40 squats, 30 situps, 20 pushups, 10 pullups

Record your 5 rep max deadlift, and your time for the 'baseline'; make note of how much you scaled the pullups, if you used the gravitron.

Frantastic!

Fran - tastic effort (late post).  The WOD was "FRAN" - 21-15-9 reps of thrusters/pullups, for time.

Angela - 6.20 w 25#DB/85# gtron scaling
JK - 60#/85# scaling and finished at 12 mins - but really forced his way through a 'bad day at the office.'
Star - sub 6.53 minutes with 20# DB, 130# pullups assist.

WOD Thursday 12 August

Tabata Rowing, record the meters you covered (slow pace to keep wheel/computer running during the rest interval):
Tabata situp/ball throw (sit up throw med ball to partner, he/she throws back to start next situp), record reps:
Shoulder press, 3RM:

WOD 22 Jul

3RM Shoulder Press

Cash out:  10 minutes of row/bike/run/etc.  30 seconds, as hard as you can go, 30 seconds recover.

Post results to comments.

WOD Thursday 15 July

Buy in: 4x50m sprint

Deadlift, heaviest set of 3 with solid technique

Post results to comments

WOD Wednesday, 14 July

Perform the maximum number of burpees (defined as dropping entire body to the deck, then stand and jump with a clap overhead) as possible in 15 minutes.  Challenge: for the first five minutes, execute your goal number of burpees as fast as possible, recover for the remainder of the minute, repeat after 60s.  Example, if the goal is 150 burpees in 15 minutes, start with 10 burpees executed at fastest possible speed, rest until 60s is complete, repeat for a total of five rounds of "burping speed".

WOD Thursday 8 July

Back squat (low bar, to a 12-14 inch box), 5 rep sets to new 5 rep PR.

Press, 5 rep sets to 5 rep PR

Post results to comments

WOD Fran/Deadlift 8 Jun

Chief:
DL - 115 lbs x 3 reps
FRAN: 6:32 (scaled w 20# DB thrusters, Gtron PU 40#

JW: Fran w Gtron at 85 lbs the whole work-out (down from 135)
DL 140 lbs x 3 reps

AC: Fran: 6:26 (20# DB, Gtron PU 85#)
DL: 125 pounds x 3