Chris Tuesday

Only one person showed up for kickboxing class today (and he was late...), so, I decided we'd do 4 rounds of the following:
While one person does 25 back extensions and 25 sit ups, the other hits the heavy bag.

My partner was confused and the first round of ext./situps he did fifty (making for a very looong round on the bag for me), so I did 50 my second round to make up.

The whole thing took between 20 and 25 minutes. I name this WO "Pete" in honor of my training partner, and all around nice guy, Pete Napatalung.

Helllooooo KB, Meet Karen

This was my first time using a KB.
I did 100 kb swings with 25# in sets of 20.

Also this:

"The Chief"

Max rounds in 3 minutes of:
50 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sam Tuesday

DL - 275x5, 315x5, 335x5, 365x2
OH Press - 135x5, 185x2, 205x1

Melanie: Monday

Squats: 65 x 20

Push press: 65 x 2 x 5; 70 x 1

Deadlifts: 115 x 5; 135 x 5; 165 x 3 x 3

50 twists in boat pose with 5 lbs.

50 crunches on balance ball

Cap'n Crish's Muscle Box

We will receive the Squat Rack today for the new carport gym, to be referred to as the title of this post indicates. You will all receive muscles as a result.

Chris Monday

Fran - 3 rounds for time of:
21 thrusters
21 pull-ups
12 thrusters
12 pull-ups
9 thrusters
9 pull-ups

I started getting nervous right after checking the crossfit website this AM. This WO illicits a feeling of dread for me. My previous time for this was 11:30. Decided to shoot for sub 10 min. Today's time 9:40 - a PR!

After lying on the ground for while, decided to finish up with DLs:
3 sets of 8 at 225 lb.

Melanie: Sunday

Ran 3 miles
Time: 31:11