CF Central Austin

"Helen"
3 Rds for time:
400 M Run
21 Kettlebell Swings (35# KB)
12 Pullups

10:31

Burpees

100 Burpees - 14 minutes

Burpees

100 Burpees - 14 minutes

DB snatch and Pulldowns

hotel gym
3 rounds of:
15 each side - 30# DB snatch
21 - 117# pulldowns

run at Folly

5K ish

Fran

21, 15, 9
Thrusters (65#)
Pull-ups
15 minutes

400 M walking lunge

CFWU x 3
400 M walking lunge ~ 20 minutes

Presses

Press 1repx5sets
120

Push Press 3x5
125

Push Jerk 5x5
125
(first time doing push jerks)

http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv

Squats and Pull Downs

Back Squat
5,3,3,3,1,1,1,1
135, 175, 175, 175, 185, 185, 195, 195

mixed in

1 R Pull Down
195, 205, 215, 220, 225, 225, 225

Metabolic

Four rounds of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Scaled to 60 #

FS 5x5

CFWUx3

FS 5-5-5-5-5
105×5
115×5
120×5
125×5
125×5
125×5
125×5
125×5

DB C&J
50×5 each side
35×10 each side

5K and Pull Ups

Run 5 K : 25:15
also,
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
13 minutes

Cleans and Dips

“Elizabeth”
21-15-9 reps of: (5-8-5-2)-1, (8-7)-2, (6-3)-3
Clean 135 pounds (95 lbs.)
Ring dips

Workout of the Day 20071202

“Elizabeth”
21-15-9 reps of: (5-8-5-2)-1, (8-7)-2, (6-3)-3
Clean 135 pounds (95 lbs.)
Ring dips