235#

“CrossFit For Hope”

Three rounds of:
Burpees
75/55 pound Power snatch (MOD 45#)
Box jump, 24″/20"
75/55 pound Thruster (MOD 45#)
Chest to bar Pull-ups (MOD - jumping pull up)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

My goal was 14 of each per minute, which is exactly how it ended up mathematically. Box jumps and jumping pull ups picked up the slack from the thrusters and snatches for sure...Rounds went: 71, 72, 67. Thrusters definitely had the least reps. Hate them.

20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)*
20 Front Squats (95/65)
Perform 4 Burpees on the minute.

Compare to 10/17/11
http://wodstack.com/workouts/14869-air-force

For Time:
15 Deadlifts (225/185)/50 pull-ups
12 Deadlifts/40 pull-ups
9 Deadlifts/30 pull-ups
6 Deadlifts/20 pull-ups
3 Deadlifts/10 pull-ups

-- nearly passed out during this WOD due to low blood pressure.
Scaled as follows:
ring rows replaced pull-ups
15/20
6/10
5/7
3/5
3/5

10 minute AMRAP of:
5 pullups
10 pushups
15 air squats

Completed 9 rounds
Nadia completed 7 rounds

Reps for time:

12 deadlifts (M 225#/W 175#)
24 pull-ups
9 deadlifts
18 pull-ups
6 deadlifts
12 pull-ups
3 deadlifts
6 pull-ups

Used 155# because of some lingering back pain.

Max Effort Split Jerk

"Nutts"

For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30"/24")
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate

Warm up

300m Row

2x

10 Squats
10 Sit-ups
10 Push-ups

Mobility

Hips and Squat Work

WOD

A) "Baseline

500m Row
40 Squats
30 Sit-ups
20 HR Push-ups
10 Pull-ups

Today I was able to check one off of the "goal" board... When I started on January 6th 2012 I did the "Baseline" in 9:09 and struggled all the way through... I couldn't do a single pull-up and had to do jumping pull-ups. My goal I set at the second class was a sub 6 min Baseline. Today I did everything prescribed including pull-ups and my time was 5:02!!!!!! Unreal!!!! Each of us has to find that place and put the work in but credit had to go to Browny with his coaching and great programming from week to week.

PROGRESS!!!!!

B) "Messin" with Sasquatch

Tabata Squats - Score 15
Row 4 min - Total meters - Score 974

run 200 m
50 air squats
40 sit ups
30 pull ups
20 push ups
10 dips
run 200 m

second run my legs felt like jelly. dips were broken up 3, 3, 2, 2