Weigh In

185lbs

On scale at Ahern following workout

08-17-12 CrossFit

CrossFit

Max strict pull ups (green/box)- 10
1min rest
Max HSPU (red/red)- 18
1min rest
Max calorie row in 1min- 13
1min rest
Max KBS in 1min (26#)- 25
5min rest

-then-

AMRAP in 12 min using max reps established above:
10 strict pull ups
18 HSPU
13 calorie row
25 KBS

1 round (only 20 KBS) plus pull ups, HSPU and row

Really needed to do purple bands on HSPU but they were being used by others for the pull ups.  Using the green band with one foot on the box for the pull ups was great- may be able to phase out the box!

08-14-12 CrossFit

CrossFit

Amanda
9-7-5
Muscle up (modified- false grip ring row and triceps lift x2)
Squat snatch (15# from pockets position)

18:10min

08-10-12 CrossFit

Getting over being sick.

CrossFit

Overhead Squat option C 2400lbs; each time you drop weight from overhead position, do 1 rope climb and 20 mat length broad jumps.

My workout:
4 RFT
10 OHS (25#)
3 modified rope climb
20 mat length broad jumps

22:23min

08-03-12 CrossFit

CrossFit

Push press 12-9-6 unbroken

45#-12; 55#-4, 50#-5; 52#-6

-then-

For time:
30 Muscle ups
-or-
30 chest to bar pull ups (false grip preferred) (green band with box jumps, regular grip)
30 ring dips (red band)

9:26min

Weigh In

187lbs

On scale at gym after workout

4lbs down! Woohoo!

07-31-12 CrossFit

CrossFit

For time:
Wallballs 50-40-30-20-10 (8#)
Toes-to-bar 25-20-15-10-5 (lift straight legs to waist high)

29:08min