WOD - Elizabeth puts an oar in the water

Row 500 meters

21-15-9

Cleans
Ring Dips

Row 500 meters

WOD: "Seventh Heaven" - Taken from The Conviction

7 Rounds for Time:

7 thrusters
7 pull ups
7 burpees

WOD - Taken from Crossfit FrontRange - Denver Colorado

3 rounds for time of:

10 ring rows
20 kettlebell swings
30 box jumps
40 situps

WOD - Taken from CF Milwaukee 2/2/2010

3 rounds for time:

500 meter row
12 reps deadlift
21 box jumps (21 inches)

WOD - El Presidente Taken from Crossfit Miami

Modified from CF Miami

10 - 8- 6 - 4 - 2

Power Clean
Burpees
250M Row

WOD - Taken from Crossfit FrontRange - Denver Colorado

Slightly Modified - for time

20 Thrusters
5 Burpees
20 SDHP
5 Burpees
20 Push Jerk
5 Burpees
20 OH Squat
5 Burpees
20 Front Squat
5 Burpees

WOD - Taken from Crossfit Affliction - Ft. Lauderdale, FL

500M Row

Kettlebell Swings: 10-9-8-7-6-5-4-3-2-1
Burpees: 1-2-3-4-5-6-7-8-9-10

500M Row

21 Jump Street - or something like that

21 Reps of the following - For Time:

Back Squat
Kettlebell Swing
GHD
Push Press
Back Extension
Row (calories)
Ring Dips

Let's go for Dips !!!

I received two gymnastic rings for Christmas this year... I had continued to ask for them - but had not considered how I would incorporate an exercise I had a hard time performing into any regular routine... than it hit me when I looked at the WOD for The Conviction.

Here they were... with bands - - now why didn't I think of that??

WOD

21 - 15 - 9

Power Cleans
Kettlebell Swings
Ring Dips

Super Sunday - or - Hell in the Garage

5 Rounds for Time

12 Deadlift
6 Hang Power Squat Clean
3 Push Press
300M Row

One Bar of Death - - - Almost

Had a hard time motivating myself to go out and push hard... Set up the Single Bar of Death... with the intent of:

Deadlift
Squat Clean
Push Jerk

10, 9, 8... 2, 1

That said, made it through the first round and just did not have it in me...

Settled for 2 Rounds (NOT FOR TIME) of:

10 Deadlift
10 Squat Clean
10 Push Jerk
10 GHD Situps
10 Pull ups

My son Luke also wanted to workout today... He did some Kettlebell swings, pullups and ring pulls... quite the stud !!!

Rowing - Helen on a Boat - Crossfit Boston

3 Rounds for time

500M Row
21 Kettlebell Swings
12 Pullups

LCM - Lowest Common Multiple of 3

3 Rounds for Time

12 Push Jerks
15 Air Squats
18 Box Jumps
300M Row

Do you like my personalized sweat angel?

Monday, Monday, Monday! - as taken from The Conviction

AMRAP 20 minutes

10 Bar push ups
10 Deadlifts
10 Hang Power Clean