Station WOD

Bench Press

3-3-3-3-3

175-175-175-175-175

Today I found out that our barbell is actually 55lbs and not 45lbs like I thought. Older posts will have incorrect weights by 10lbs. 

Then,

For Time:

Lunges around the Station

Right as I started this one we got a call and couldn't finish it. I'll do it another day. 

Fire Station WOD

Bench Press 

5-5-5

165-165-165

For Time

21-15-9

Double Unders, Pullups, Situps

Time 5:24

Rest 5:00

21-15-9

Double Unders, Pushups, Situps

Time 3:44

Haven't done pullups in a while and it showed today. Good thing is that the elbow is better and no pain so far after the WOD. I'll have to start slowly adding more pullups.

Max Height Box Jumps

WOD

Max Height Box Jumps

24" Box + 5 45# + 1 25#

AMRAP in 10

10 Thrusters at 75#

10 DU

10 Rounds

Catching Up

Sunday

5x5 Back Squat @ 185

Tabata Jumping Squats  (Alternating)

Tabata Jumping Pullups

10/11

Tuesday

Morning

Clean Pulls 3-3-3-3-3 @ 185

800M Run x3

2:50, 2:44, 2:41

Afternoon

24 mile mountain bike ride

Guadalasca Hill Climb 25:30

Fire Station WOD

10 Rounds for Time:
10 Double Unders
10 Situps
10 Pushups
10 Squats

Time 11:44

Lot of wasted transition time in this one, but everything was unbroken except for DUs in the middle rounds. Next time I think I can go under 10:30.

Station WOD

Bench Press

3x(135# x 10)

Four Rounds, Each for Time:

Run the Big Station Loop (.55 miles)

#1 3:14

#2 3:11

#3 3:03

#4 2:54

WOD A: Nor Cal Qualifiers

WOD A

For Time:

500m Row

30 Burpees

10 Shoulder to Overhead (125#)

Time 4:44

Should have done more on the Jerks. I went 5-5. This should be a heavy WOD, oh well. 

"Catch 22" CFV Style

"Catch 22" CFV Style

22 Deadlifts at 225#

200m Run

22 Step Ups with 25# DB

22 DB Thrusters with 25# DB

200m Run

44 Ring Rows

400m Run

22 OHS at 75#

400m Run

Time 17:41

CFE Swim WOD

Warm Up

100 Free

100 Kick

100 Pull

3x(50 Free, 100 Free, 200 Free) Rest the same amount of time it took to complete the required distance.

#1 45, 1:32, 3:10

#2 42, 1:28, 3:05

#3 41, 1:30, 3:06

DUs, Burpees, and Run

3 Rounds for Time

50 DUs

21 Burpees

Run around the Station

Time 14:13

First round of DUs was good, then it fell apart.

Situp/Pushup

10 Handstand Pushups 

For Time: 10/10, 9/9, ... 1/1

Pushups

Situps

Time 3:24

Back Squats

Back Squats

5-5-5

185-195-200

8/3/2009

"Cindy"

20 Rounds + 5 Pullups +7 Pushups (no squat ball)

8/1/2009

"Helen"

8:38