Nicole

First the warm up, then no running as that was part of the WOD:
Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

I managed 4 complete rounds...just missing a 5th. So my quarter mile time was just over 3 minutes and then I was adding 1 minute for the pullups. I had to walk all the way downstairs to do the pullups and then back up to run again. I got a few strange looks the 4th time I hopped on the treadmill.
So 4 rounds. Pullups were followed by an equal number of dips. 3-3-3-2.
Then I did two sets of back squats, and a full round on all 3 benches at 80#.
It was a good workout.
My back is still sore.

Muscle ups

I can't do them. But first...the run.
Week 4 of C25K - Run 3min/walk 1.5min, 5/2.5, 3/1.5, then just run 5 to finish.
I didn't think I could do it.
Somehow I did.

So how was my time?
Damn good.
All that running drastically reduced my mile time.
12min 43sec/mile (pr)

CFWU
Then the WOD:
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I can't do a muscle up as mentioned above but I can't do more than one pullup unassisted either. So, on the assist machine, sets of 10.
20pullups/80#assist, 10/90, 10/100, 10/110, 10/120
After each round of 10 I'd do a set of dips at the same setting.
So 60 of each.
Not what I wanted, but not bad either.
I was interrupted halfway through. I left the machine to get water and someone took it over. My mistake for leaving the machine. Otherwise I had planned on doing the full 120.
Oh, and time...20min for all of that.
I know, I suck.
I am getting better though.

WOD

Start with a run:
1.32m in 20minutes.
That's 15m 9s/mile (pr)

I think I'm going to start doing the 5 minute warmup walk seperate from the run. That should drastically up my time at first. We'll see.

Then the cfwu. 90 situps, 25 back extensions, 10 squats with just the bar, 6 pullups with 60#assist. No dips as they are included in the wod.

The WOD:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

I did 3 rounds.
Dips were done on the assist machine with 80# of help.
Push Press was only 50#

First round was good.
Second saw failure right at the beginning. Had to do pushups 5-5-5
The dips again failure 6-6
Push press I got through.
Second round same 5-5-5, 6-6, and the push press I did 6-3.

I think I worked out the numbers pretty well given that I hit failure quickly but not so brutally that I had to break them out into singles.
My goal is to keep it about like that with whatever workouts I do for rounds. The weights and assist I use should cause failure, but not so badly that I can't get through the workout.

After that, squats 5x5 65-85-65-65-65

WOD

Started out with another 20min run.
1.12 miles
That puts me at
17min 51s/m so that's a personal record. yay.

Then I did the CFWU
again no Samson Stretches...still need to get those sorted.
10 squats w/olympic bar
sit ups 2x45
back extensions 2x15
pullups 2x5 w/70# assist
dips 2x5 w/70# assist

Then the WOD:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

I did inclined situps instead of the Glute-Ham, both because I'm unfamiliar with the exercise and because I couldn't seem to find the right equipment to try it on.
Instead of muscle ups I did pullups followed by dips, all on the assist machine with 70# of help.

5 rounds in 30min.
It kicked my ass.

pull ups

Started off with a bike ride:
45min 16.2 miles

Then the wod:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

5 +5 w/80lb assist
Sad, I know...but it's a start.

Followed it with the exact same set up, but for dips. That wasn't the workout of the day, but I liked the idea.
8 +7 w/80lb assist

So I obviously need to get to a point where I can do them unassisted. Which makes me think I should just do a set next time I'm at the gym and find out how sad I really am. But at least then I'd know where I stand and could easily see the improvements.
Okay deal.