part 2 of 2... 48hr shift

endurance:
3 rounds for time:
500m row
50 double unders
50 situps

strength:
bench press 5-5-5-5-5
shoulder press 5-5-5-5-5

saturday wodding

rowing:
6 rounds: 3:00 on , 1:00 off


metcon:
21-15-9
pullups
kbell swings 1.5 pood
pushups

wodnesday

10 rounds for time:

2 shoulder press
3 push press
5 push jerk
250 m row

tuesdy rest

monday wod

cf7 wod....

1000m row
21-15-9
Front squat (135lbs)
Burpees

part II of 48 hours...

30 muscle ups for time

24 of 48 hours at the station...

for time:

21 155#front squat
21 handstand pushups
21 pullups

15 155# front squat
15 hspu
15 pullups

9 155# front squat
9 hspu
9 pullups


death by 10 meters:
swim, bike, run or C2

thursday wod...

courtesy of crossfit seven:

400m run
50 wall ball shots/ 1 pood kettlebell, 8ft target
400m run
50 wall ball shots/ 1 pood kettlebell, 8ft target
400m run

wednesday wod....

for time:
100 thrusters 65#
100 sdhp 65#
100 walking overhead lunges 65#
100 calorie row


FWFD INFERNO ice hockey game.
@ 10:15pm

tuesday wod

REST

monday wod

REST

sunday sports

coed indoor soccer game


FWFD INFERNO hockey game

FALL CLASSIC!!

crossfit seven saturday morning wod:
partner wod:
400m run
50 clean and jerks 135#
50 pullups
50 box jumps
400m run


5k parkour run


FALL CLASSIC FOOTBALL!
3 hrs of football, 2 touch, 10 v 10
burgers, beer

friday wod

AMRAP 15 minutes:

40 yd sprint
5 hspu
5 L pullups


Dragons' hockey practice:

50 push ups
50 air squats
50 situps
10 20yd sprints

handball game.

thursday wods

task priority:
15 Clean and Jerks 135 lbs
5 Handstand Push Ups
10 Clean and Jerks 135 lbs
10 Handstand Push Ups
5 Clean and Jerks 135 lbs
15 Handstand Push Ups


durability:
tabata 20:10 x 8
flutter kicks
double unders

toosday

for time:
5k

lynne:
bench press
max pullups

monday stuff

Complete 5 rounds for time:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders


All sports do: run, row, stationary bike
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!


general upper body manscaping:
must look grood for the ladies!

saturday clean up

For time:
4 rounds:
25 pullups, pushups, situps, air squats, double unders

Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.

friday...

AMRAP 20 minutes:
12 reps 65# power snatch
10 reps push ups

rest 5 minutes

for time:
100 reps 95# push presss
5 reps 95# SDHP every minute

for time:
buy a gun

tosh + stuff

tosh:
choose one sport:
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)

Twist 55 plugs, running between them.

taco tuesday

courtesy of crossfit 7

4 rounds :

1min max reps front squat 135lb
1min max sit ups
1min max wall ballRest

2min rest between rounds.
highest total reps wins

rest day

don't do shit

sunday wod time...

every minute, perform the following sequence of exercises for 30 minutes:

5 pullups
5 air squat/tuck jump
10 situps