Daniel

CF West Virginia did this wod yesterday, so I thought I would give it a try.

"Daniel"
For time:
50 pull ups
400 pm run
21 thrusters at 95 lbs
800m run
21 thrusters at 95 lbs
400m run
50 pull ups

Time: 14:43

The runs killed me, but I am happy with this.

Push Jerks, Box Jumps, Sit ups

This one looked pretty horrible. But, that was mainly because of the box jumps.

5 rounds for time:

10 Push Jerks, 135lbs
20 Box Jumps, 24 inches
30 Situps

Time: 12:11

I was happy with this performance. I think I am finally getting better at box jumps.

Randy

This was a first for me. But, I love snatches.

"Randy"
For time:

75 Stanches (75lbs)

time: 4:53

Coach called a time out at 4:40. At that point, I had 5 snatches left. So, I grabbed the bar and busted them out unbroken. I find it hard to believe that it took me 13 seconds. But, I will just have to go faster next time so that there is no question.

Manmakers and Situps

The workouts are becoming more exhausting as this week goes on.

For time:
15 manmakers
45 Situps
10 manmakers
30 Situps
5 manmakers
15 Situps

Time: 10:45 with 30 lb dumbbells

I would do 35 lbs in the future. I did 30 lbs because of the rough week.

Sprint, Deadlifts, HSPU's

Murph is still taking an effect. But, I pushed through:

3 rnds for time:

200m Sprint
21 Deadlifts (225/135)
15 HSPU's

time: 13:14

This was a little slow in my mind, but with week, this is to be expected.

Ground-to-Overhead and Toes-To-Bar

I was looking forward to this wod. I love snatches.

For Time:
21, 15, 9

Ground-to-Overhead (95/65)
Toes-to-Bar

Time: 6:37

Murph

This was an appropriate workout for the Fourth of July.

"Murph"
For time:

Run 1 mile
100 pullups
200 pushups
300 Sqauts
Run 1 mile

Break up the pullups, Pushups, and Squats any way you want

Time: 37:17

I was happy with this time. I wanted 36 minutes, so I am close. That is over 2 minutes faster than last time.

Isabel

This is a great wod and very technical.

"Isabel"
For time:
30 snatches at 135 lbs

Time: 3:36

That is almost 1 minute and 20 seconds faster than my last time. Great way to end the week.