halloween

5 rounds:
15 squat cleans
30 push ups


12s:
back squat 5-5-5-5-5

metcon:
3 rounds:
10 push ups
10 box jumps 24"
10 pull ups

friday wod

500m row

rest 3 minutes

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
push press 95#
burpees

rest 3 minutes

500m row

Five rounds for time of
15 135 squat clean
30 push ups

dallas STARS game tonight!

skill:
snatch 1-1-1-1-1-1-1

high intensity cardio:
2000m row / 1 mile run

manscaping:
bicep curls
bench press

i'm getting complaints about being lazy...

6 rounds for time:
250m row
25 push ups

rest 5 minutes

4 rounds for time:
walking overhead weighted lunges 50m
50 situps
50 back extensions (supermans)

12s stupid running wod

5 rounds:

800m run
10x burpee box jumps 24"

saturday wod

partner wod courtesy of CROSSFIT SEVEN:

800m run
100 thrusters 95#
100 pullups
100 burpees
800m run

only one team member can workout at a time.

friday wod

tabata everything... 20:10 x 8 pull up, push up, sit up, air squat

1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

wednesday wod

10 minute run/row for distance.

rest 5 minutes

AMRAP 20:
10x snatch 95#
7x burpees
5x hspu

no more rest days...

first day back... and i chose a stupid workout

for time:
21 power cleans 155#
21 clapping pushups
500m row

15 power cleans 155#
15 clapping pushups
500m row

9 power cleans 155#
9 clapping pushups
500m row

rest day: part IV

as it turns out, i caught the flu.. possibly swine, however i have not been hanging around cops or swine. maybe i'm just a bitch.

recent bad ass wods i've heard of lately:

100x 155# back squats for time + 5 burpees at the beginning of every minute.

1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

sound like fun. i'm going to try them both of them when i start feeling better.

rest day: part II

i deserve another rest day.

rest day for me...

what are you doing?

case of the mondays...

6 rounds:
400m for time.
1-3-5: shoulder press-push press-push jerk 135#
rest 90 seconds.

post 400m times.

sunday during the cowboy's game...

3 rounds:
1 km row or 800 m run
50 pushups

rest 10 minutes

Isabel: 30x 135# snatch

gracie bear + time trial

grace/bear 30 reps for time:

135# (scale weight as needed)
bear(power clean, front squat, push jerk, back squat, rack jerk)


Choose ONE sport and do the following time trial for your distance:
run: 2 mile
row: 3km

run? deadlift?

5000 meter run

deadlift
5-5-5-5-5
3-3
1

for time:
500 double unders

rest day

played a little soccer. scored a wicked awesome goal. women screamed. babies cried. men admitted failure.

running volkswagen

4 rounds:
800 meter run :90 seconds rest.


"volkswagen"
21-15-9
body weight bench press
chest to bar pull ups

first wod

2000 meter row

20-15-10-5
DB thrusters 35#
knees to elbows
kettlebell swing 1pood
situps