Re: Suzanne's CrossFit Extravaganza
 

Aprx 800 m run
21 Squats w 30# dbs
21 KB swings 16 kg
800 m run
15 squats
15 swings
800 m run
9 squats
9 swings

19:40

Re: Suzanne's CrossFit Extravaganza
 

10 deadlifts 185#
10 back squats 115#
10 wall balls
400 m run
9 dl
9 bs
9 wb
400 m run
8 dl
8 bs
8 wb
400 m run
7 dl
7 bs
7 wb
400 m run
6 dl
6 bs
6 wb


25:54

Re: Suzanne's CrossFit Extravaganza
 

Back squat 2-2-2-2-2

95-115-135-145-155

Super sets w 10 push ups


500 m row
50 double unders

3 rounds

11:44

Re: Suzanne's CrossFit Extravaganza
 

400 m run
10 hang power snatch 55#
20 oh plate lunges 25#
30 abmat sit ups

5 rounds

28:26

Re: Suzanne's CrossFit Extravaganza
 

4.6 mile run

Hot!!! And s-l-o-w. :run:

Re: Suzanne's CrossFit Extravaganza
 

3 sets unbroken bear complex w half body weight 60#
1 rope climb
400 m run

4 rounds

15:28

Re: Suzanne's CrossFit Extravaganza
 

With a partner

60 power cleans 75#
100 wall ball shots
60 front squats 75#
100 KB swings
60 row calls

2 rounds

40:57

Re: Suzanne's CrossFit Extravaganza
 

Yesterday

Labor Day Team workout

Today

Bench press

10x55
8x65
6x70
4x75 f on 4
2x80

Metcon

400 m run
21 push ups
21 sit ups
400 m run
15 push ups
15 sit ups
400 m run
9 push ups
9 sit ups

8:22

Re: Suzanne's CrossFit Extravaganza
 

Gwen
15-12-9

Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping weight. Use same load for each set. Rest as needed between sets. Foul constitutes 10 Burpee Penalty.

Used 75# and completed in 8:52 with no fouls

Re: Suzanne's CrossFit Extravaganza
 

Friday

15 box jumps
Run 400 m

4 rounds

12:04



10:00 AMRAP

10 SDHP 75#
10 burpees

5 rounds

Saturday

Team Series WOD

42-30-18

Pull ups w static hold
Deadlifts

350# bar w partner

10:23

Team Series WOD

100 double unders each
75 row calls split
50 step ups w 25# dbs
Finished w my partner at 10:15
Total time w men 20:30

17:00 AMRAP

20 KB swings
15 sit ups
10 gto 65#
100m run

5 rounds