Run & Squats

WOD - For time, complete four rounds of 400m run and 50 squats. I completed the WOD in 17:44 (PR). The last time (Feb 2, 2009) I completed this WOD, I finished in 20:52. I used a treadmill each time. I'm sure I'd finish the WOD faster using a track. We'll see one day. :-)

Helen

WOD - For time, three rounds of: 400m run, 21 55# kettlebells, and 12 pull-ups. I completed the WOD in 11:18.

DT

WOD - For time, five rounds of:

155# Deadlift (DL) x 12
155# Hanging Power Clean (HPC) x 9
155# Push Jerks (PJ) x 6

I completed the first set with 155#, afterward I used 135# because my HPC were ugly. I know... what a wimp. Anyway, I finished in 24:01.

Nicole

WOD: As many rounds as possible in 20 minutes of 400m run and max pull-ups. I completed seven rounds (15, 10, 10, 8, 8, 6, and 6) and one extra 400m run.

Clean & Jerks

Main WOD: Continuous clock - 135 x 1 (first minute), 135 x 2 (second minute), 135 x 3 (third minute) and repeat until you cannot complete within the required time.

I completed 14 minutes worth; however, I only completed one clean & jerk during the last minute. A total of 28 clean & jerks.

Deadlifts

On 21 Jul 09, I completed the main WOD (Deadlifts 1-1-1-1-1-1-1), except I only completed five reps. It felt good but I could tell I lost quite a bit of "umf!".

Warm up: 135 x 5

225 x 1, 315 x 1, 365 x 1, 385 x 1, 395 x 1

HPC & Thrusters

Yesterday, I actually completed an aerobics class and then the main WOD. However, I added Thrusters to the WOD. After each HPC, I went directly into a Thruster.

CFWOD: 95, 135, 155, 165, 170, 175(f), and 165