Row, wallball

3 Rounds
Row 3 min and hope it's 300m
35 Wallball


21:11

AMRAP overhead squats/pull-ups

AMRAP in 15 minutes
5 pull-ups
5 overhead squats

8

Lynne

Max pushups 13
Max pullups 5
Max pushups 14
Max jumping pullups 8
Max pushups 15
Max jumping pullups 16

Weighted pull-ups

CFWU x 3

+ parallette press-ups (usually do ring press-ups, but I finished making the parallettes today and wanted to play)
- beginners/jumping pull-ups

Weighted pull-ups

1 x 5kg
1 x 5kg
1 x 5kg feeling too easy and there's a 12kg dumbbell already made up sitting right there
failed at 12kg
1 x 8kg
1 x 8kg
1 x 8kg with much pulling of faces and wild kicking of feet, I mean kipping

For a guy with the wrong power-to-weight ratio to do pull-ups, that's a better start than I expected.
Slogging away at the beginners pull-ups is paying off and Eva's CFJ article and video on kipping might just get me doing them Crossfit style yet.
And I could always work on that power to weight ratio thing.
Lose weight;get stronger. Hmmm, decisions.

400M runs

4 x 400m
2 min rest between laps

As RXed 18:16 (including rests)
Didn't think I'd ever be saying that, which proves GardDawg right, sometimes you're a Puppy, sometimes you're Pack, sometimes(if you don't mind posting really embarrassing times) you're a Big Dawg. Mostly I'm a Buttercup, when I can train at all, so moments like this are very encouraging

We have a proper public athletic track where I live, so I went down before work and did my laps. When I surprised myself by maintaining a run (alright, a jog) for the whole 400m, twice, I figured I'd do the whole thing.

I've discovered that running is an excellent cure for knees still aching after the recent walking lunges. Now my calves and ankles hurt so much I don't notice my knees. If I had any sense at all I probably would have stopped after the third lap, but I was so delighted at overcoming my previous limitation, my aerobic capacity, that I completely forgot about structural deficiencies and old injuries.

Ya know this stuff might actually work!

Muscleups, squats

3 rounds for time

3 (beginners?) muscle-ups
25 squats

2:11
4:39
7:25

Row, Overhead squats

3 rounds for time

400m Row
15 x 20kg OHS 5:34
400m Row 9:18
15 x 20kg OHS 11:38
400m Row 15:24
15 x 20kg OHS 15:24

No idea what those times mean

Pull up ladder

12

Rounds 1-3 full
Round4 4 full, 1 Jumping
Rounds 5-12 jumping