21-15-9
Burpee
Situps
Jump tuck squats

Had no idea what to expect.  Made it up at the gym because i forgot to come up with a workout before going.  Crushes your abs.  Next time to make it riduculous, I'll probably make it 21-15-9-15-21

-Joe

21-15-9 for time
Handstand pushups
Ring Dips
Push ups

Modify to regular dips if you don't have rings.  Makes a huge difference in the workout. 

1 tabata round of Bottom to bottom squats
1mi run

Bottom to bottom squats are relatively self explanatory.  Start at the bottom of the squat, go up and immediately back down, that is 1rep.  The kicker is that during the 10sec "rest" you are in the bottom of the squat.  Try to stay in the squat position at the bottom, and not "rest" on your calves.  If outside, clock for 1mi starts immediately after last squat.  If on treadmill, start clock when treadmill turns on

Half Murph
0.5mi run
50 pull ups
100 push ups
150squats
0.5mi run

Start and end with the run.  Partition out the pull ups, push ups and squats as you need to.  
This is kind of a test to see how well it goes before giving the full Murph a try.  Let's see how this one goes and if it goes well, I'll post up the full Murph in about 3-4 weeks.  

20min AMRAP
5 pull-ups
10 push-ups
15 squats

After I got done with this one, some guy in the locker room said that it was a sick amount of pull ups and push ups and he was convinced I was training for the military.  Awesome.  

SWOD:
3x5 Push Press


DWOD:
run 400m
-then
4 rounds:
30 second plank
30 second side plank
30 second other side plank
30 second superman
30 squats
-then
run 400m

If you can't hold for the 30s, take a rest, then continue until you reach the 30s before moving onto the next movement.

Love that the squats are your "rest" for your core.

Modified: Just kidding about Bradley! Haha I think I would have been there for 2 hours.


"3/4 Bradley"

for time:
5 rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
 -then, no rest-
2 rounds
Sprint 50 meters
5 T2B (toes to the bar)
sprint 50 meters
5 burpees
rest 30 seconds
-then, no rest-
3 rounds:
sprint 50 meters
5 strict chin ups (straight legs)
sprint 50 meters
5 burpees

Def want to start doing more benchmarks, or any named WOD for that matter, to measure our progress.  This one is perfect for a nice day.  I will be doing it on a football field and pull ups on the goalpost so i'm really looking forward to it!


For reference, "Bradley" really is:
10 rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

WOD
50 squats
10 burpees
50 push ups
10 burpees
50 lunges
10 burpees
50 sit ups
10 burpees
50 box/bench jumps
10 burpees

I was looking forward to getting back into the gym...then I forgot my lunch at home so I needed a home workout.  Looking to step it up over the next few weeks.  Its funny that I feel like I've slacked off the past 2 weeks, even though I did a triathlon and the Warrior Dash but I only did 1 or 2 crossfit workouts.

SWOD
Front squat
3x5

WOD
1 mile:
50 burpees:

Rest 3 min
50burpees:

Past results for 1mi + 50burpees
Rich - 10:58
Joe - 13:19

WOD
20 Burpee box jumps (24")
-then
5 rounds:
10 push ups
20 squats
-then
20 Burpee box jumps (24")

Change of plans, needed a quick home workout