"Angie"

Oct. 29th 2013
5:00am
10 RFT: 54:02
Row 1k = 10k
 10 T2B unbroken
10 HSPU unbroken

5:00pm
Strength Super Sets: Deadlift into Back Squat
5-5/4-4/3-3/3-3
Deadlift @ 455
Back Squat @ 365
Then Double Under Sprint
1 min max DUs=132
45 sec max DUs=92
30 sec max DUs=64
100 DUs for time = 1 min

Oct. 30th 2013
5:00am
Push Press 3 sets x 5 reps E2:30MOM
135-185-225-245-255
Jerk 2-2-2-1-1-1 reps
225-245-265-285-295-315(f)
10 rep max Push Jerk
Attempt #1 @ 265 = 5 reps
Attempt #2 @ 235 = 10 reps
6 Bar Muscle-ups EMOM 6 min = 36 reps
AMRAP 8 min
5 shoulder to overhead @ 205
3 rope climbs
10 Box jumps @ 36"

11:30am
"Angie" for time: 12:32 (PR) /Justin Allen 12:20 (PR)
100 pull-ups
100 push-ups
100 sit-ups
100 squats

"Lynne"

5 rounds

Max Bench Press @ 195

Max Pull-ups

BP 24/20/19/15/14 = 92
 PU 37/27/25/24/22 = 135
Total = 227

"Nasty Girls"

3 rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans @ 135lb

6:25 (PR)

On Sunday, December 4, 2005 – CrossFit HQ debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie, Eva, and Nicole “The Original Nasty Girls.” These CrossFit girls have their own named WODs. Here's a video Annie, Eva, and Nicole performing “Nasty Girls” on the day of the WODs conception.
Nasty Girls, as written, is three rounds of 50 air squats, 7 Muscle-Ups, and 10 Hang Power Cleans at 135lb. You will perform these three rounds as fast as humanly possible. This WOD is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat.

"Isabel"

30 Squat Snatches @ 135lb for time:



3:16(PR)

"Lynne"

5 rounds with 5 min  REST b/w rounds
Max Bench Press @ 190lb  22/18/16/12/11 = 79 reps
Max Pull-ups  31/28/25/25/25 = 134 reps

TOTAL = 213

Yesterday
"Cindy"
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Squats

28 rounds rx'd (PR)

Today
CFHQ WOD
5 rounds for time:
50 Double Unders
10 Push Jerks @ 185lb from the ground

12:48 rx'd

"Nasty Girls"

6am (@NGCF)
"Nasty Girls"
3 rds for time of:    6:59
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

5:30pm (@HOME)
Split Snatch @ 165lb 3 reps x 5 sets w/ 1 min rest

One arm dumbbell snatch 3 reps per arm (60lb/80lb/100lb) you go I go

21-15-9 reps for time:   4:23
Burpees
KB swings 55lb
Double unders

I Love Fran

Yesterday's Workout at Home 4:45pm

Bench Press 4x5 @ 265lb

"Fran" 21-15-9 reps for time: 3:19
Thrusters @ 95lb
Pull-ups

Then Puke(that's why I love Fran)

Then
Run 1.5 miles to Yoga 9min
5:30pm @ The Yoga Room Power Yoga 1hr 15min
Run 1.5 miles to home 9.5min

The best video I could find of my "Diane" WOD

This is a close shot of my workout: This is the video my buddy got of the workout:

CrossFit North Central Regionals "Diane"

"Diane"

21-15-9 reps for time:
Deadlift @ 225lb
Hand Stand Push-Ups

2:02 New PR Tuesday May 15, 2012

"Heavy Diane"

21-15-9 reps for time:

Deadlift @ 315lb
Handstand push-ups

6:02

"Power Elizabeth"

WOD:

21-15-9 reps for time: 3:41
Power Clean (135/95)
Ring Dip

1/30/12 Training "FRAN"

Morning Workout:

WOD: "Fran"

21-15-9 reps for time of: 3:18
Thrusters (95/65)
Pullups

Yoga for 1 hour

Evening Workout:

Airdyne 2 minutes = 38 calories
Row 1k 3:40


Every Minute on the minute for 12 Minutes:

8 Kettlebell Swings (70 lbs)
Max set of Double Unders
40/40/40/40/30/34/30/28/32/25/20/31 = 390 Total

"NICOLE"

AMRAP 20 minutes
Run 400 meters
Max rep Pull-ups

30/20/21/21/23/9 = 125 (PR)
I ran out of time on round #6 because my run finished in 19:42. I only had time to do 9 pull-ups last round. I need to run faster next time. There was a major headwind while running at 6am

"Diane"

21-15-9 reps for time:
Deadlift (225/135)
Handstand Pushups

2:19 12/30/2011 (NEW PR)
2:39 08/08/2011
2:56 07/21/2009


Below is the video of the 2:56 time in 2009. I wish I would have filmed it again.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps fir time:
Deadlift: 1 1/2 body weight @ 285lb
Bench press: body weight @ 190lb
Clean: 3/4 body weight @ 145lb

14:25 TODAY



Last time I did this workout @ 185lb body weight and finished in 15:20

"Elizabeth"

21-15-9 reps for time:
Squat Cleans (135/95)
Ring Dips




The last time I did this workout I finished in 7:08. Yesterday I finished in 5:42. I still think I can take another minute off the time. This was the first time I used a kip for the ring dips in this workout for speed.