“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
I used 8# dumbells and beginner pull ups.
5:20 PR beat last time by 42 seconds.

This round of Crossfit WOD:
Muscle-ups 100104
Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats
The other option is to sub 4/1 pull ups, dips to muscle ups. (I did this option… sort of)
I did this in 11:
===============
400m, GHD, Hip Extensions 100105
Puppies:
Three rounds for time of:
Run 200-400 meters (I ran 200m)
15 Sit-ups
15 Hip Extensions [...]

This was one of the most relaxing holiday seasons I’ve had in as long as I can remember. I didn’t have to open a new hotel or two and prepare to support the visitors to the CES show. I just went to work and came home to do what I wanted / need to here. [...]

Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do assisted or beginner pull ups.
I had a tough time this morning. It could be due to less sleep than I’d like or [...]

Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
12.3 rounds, and that’s a PR for me.
The trick now is to not over do it and hurt myself again. Patience…

Angie
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups (25 beginner)
20 Push-ups or 30 Box Push ups or 35 Wall Push ups (30 box)
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability) (25)
5:11 (15 seconds better than the last time I did Angie)
This was a rare morning workout for me. [...]

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
I used 2 [...]

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups (beginner)
20 Push-ups or 30 Box Push ups or 35 Wall Push ups (Box push-ups)
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability) (20 – still having knee pain)
5:26

I got good news from the doctor: Plica Syndrome and not something worse. The treatment is physical therapy.

My shoulder finally healed well enough to start doing Crossfit again, but it had been almost two months of little to no exercise, so we decided to do a week of the official Crossfit warm-up, which is a pretty good workout in its own right.

3 rounds of 10-15 reps of:
Samson Stretch (do the Samson [...]

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
This was my first WOD since my shoulder injury. 4:55
I’m glad to be back.

I’ve been sitting on the sidelines for 2 months due to injuring myself when I (stupidly) tried to do a kipping pull-up. It’s been difficult sitting out, but August was a very rough month with a lot, almost too much, going on.
I did a light version of a crossfit workout today: 3 rounds of [...]

Watch Mind Body & Kick Ass Moves – Wing Tsun on World of Martial Arts
This is the style of Kung Fu that I do.

A bit of whining.
It’s been about 3 weeks since my last crossfit WOD. My shoulder is hurt and I don’t want to aggravate it. I’m not sure what is wrong or if rest will be the answer, but I’m giving rest a shot. If it continues to hurt, I’ll have to have it looked it.
The [...]

Barbell push press, deadlift, running
Two rounds of:
Right arm barbell push-press 12 reps (15#)
Left arm deadlift 12 reps (3 gallon water bottle ~24#)
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
26:05
1st half split 12:22
Ambient temperature at the start 99, ditto at the finish. This was 10 PM.

“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
5 reps: 15, 12, 11, 8, 10
Last time (3/30) I could only do 3 rounds of 200m.
Had to wait until the temperature dipped below 105, so I started this at 9:30 PM, and now it’s a cool 100 outside.

women – 25#
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps (30#)
10-25 pound Hang Powercleans, 7 reps (30#)
10-25 pound Sumo Deadlift High-pull, 10 reps (20#)
3 rounds then had to stop.