Weighted pull-ups 1-1-1-1-1-1-1 reps Light warmup, consisting mostly of chasing the kids while Cindy made up Nasty Girls. 50 (F) / 50 / 77 / 80 (F) / 40 / 40 / 30 Hurt the left biceps and the left forearm attempting to pull the wild kip off to get over the bar with 80 [...]

“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups – did these jumping 95 pound Hang power cleans, 10 reps This workout was better than I thought it would be for me… I dread cleans and especially with 95 pounds.. its just hard for me.. The jumping muscle ups were cool – really [...]

Image by PUNKassPHOTOS.com via Flickr Funeral and a birthday yesterday, so didn’t get a chance to WOD. Doubled up today. CFWUx3 “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps Shoulders just didn’t feel good, I opted to go with 21 pullups and 14 ring dips [...]

Image via Wikipedia For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees As rx’d: 18:39 HSPUs were solid, w/ 14 in the first set, head to abmat. Pushups were surprisingly good, with 14 in the first set, when I had the timing down a bit for the kip.  [...]

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees 18:28   Used a 35 pound dumbbell instead of KB. Lets just say everything went smooth except the Burpees – wholly crap i had a rough time. I had some lag time running back and forth between the weight [...]

Image via Wikipedia Front Squat 10-10-10-10-10 reps CFWUx3, light on the pullups (5 per round), subbed ring dips 135×10 185×10 205×10 Wrists were killing me, made the executive decision to drop down a bit on the weight and work on the form so that I would still have wrists left when I was done with [...]

Front Squats – 10-10-10-10-10 95 X 10 100 X 10 110 x 10 115 X 10 120 X 10  

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. The hero workout of hero workouts. For those of you who have never [...]

Image via Wikipedia “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 39:58 Was all worked up about getting this one done before it got dark. Tried to get both kids to take a nap. Odin went down with no problem. He really needed a nap after having a [...]

Image via Wikipedia For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps CFWUx3 As rx’d: 14:37 Did this one at home, up the driveway and to a mailbox up the road, which gmap pedometer said [...]