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