run and randy

8 rounds:
400m run
25 air squats
24:00?

randy:
75 power snatches @ 75#
3:55

80 degrees in december??

5 mile run. 1.5 mile of hill intervals.

cindy?

amrap 20 minutes:
5 chest to bar pullups
10 ring dips
15 overhead squats 95#

8 rounds

Crossfit Total: amrap 20

10x back squat 135#
10x shoulder press 75#
10x deadlift 135#

11 rounds
total weight moved: 39,750#

3 rounds for time

30 box jumps
30 wallballs
1000m run

21:42

2 again

3 rounds for time:
10 weighted pullups 45# vest
50 supermans
5:42

for time:
8 clapping pushups every minute
30 power cleans 155#
5:51

shoulder-push-jerk

shoulder press 1- push press 3- push jerk 5-

10 rounds of 1-3-5:
115
135
155
155
145
145
145
135
135
135

2fer tuesday

3 rounds for time and load:
10 deadlifts
30 ghd situps
315# @ 7:28

5 rounds of 500m row, rest 2 minutes

lynne

5 rounds:
max bench press 185#
max pullups

7/29
8/22
9/26
8/23
7/18

filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

18:55

welcome to wednesday

7 mile run 57:58

3 rounds for time:
25 back squats 135#
50 situps
12:48

21-18-15-12-9

power snatch 115#
wallball 20#
pullups

22:40

6 rounds:

5 squat cleans 135#
50 double unders
250m row
rest 2 minutes

1:45
1:46
1:50
1:53
1:46
1:57

ax recovery day

4 mile run with my son
31:21

deadlift 5-3-5-2-5-1-5
315x5
365x3
345x5
395x2
345x5
415x1
315x5

run/thrusters

5 rounds for time:
400m run
7 thrusters 135#

11:48

main site running wod

Run 1600 meters 6:22
Rest 3 minutes
Run 1200 meters 4:54
Rest 2 minutes
Run 800 meters 3:24
Rest 1 minute
Run 400 meters 1:28
total: 16:08

compare to april 4, 2010
total: 15:13

cf7 wod

for time:
500m row

Four rounds of:
2 Muscle Ups
4 Squat Cleans 135 lb
6 Kettlebell Swings 1.5 pood

500m row

Four rounds of:
2 Muscle Ups
4 Squat Cleans 135 lb
6 Kettlebell Swings 1.5 pood

500m row

17:28

30 of 48 hours

AMRAP 20:
20 walking lunges
400m run
9 rounds

tabata 20:10x8
abs
back

no mas turkey...

"diane"
21-15-9
deadlifts 225#
hspu
6:31

for time @ 45#:
500m row/ 25 thrusters
400m row/ 20 thrusters
300m row/ 15 thrusters
200m row/ 10 thrusters
100m row/ 5 thrusters
9:25

thxgvg eve...

row 5 rounds for distance:
:20/:20, :40/:40, :60/:60
3024m
7 rounds of:
shoulder press 2, push press 3
135-145-155-145-145-155-155-145

21-15-9
135# ground to overhead
burpees
8:25

tuesday

2 rounds for time @ 75#:

25 power snatches
25 overhead squats
25 sdhp
25 thrusters

17:15

row row row your boat...

2000m row
7:12

10 rounds for time:
100m row/ :30 rest
3:10

two-fer

10 rounds for time:
5 hspu
10 deadlifts 185#
10 pullups
20 double unders

23:30

3 mile run
24:00

double fran

"fran" two rounds for time:
21-15-9
21-15-9

11:07

run

4 mile run... 29:58

48 of 48 hrs

front squat
5-3-5-2-5-1-5

205x5
225x3
215x5
245x2
225x5
275x1
225x5

24 of 48 hours

10 rounds for time:

5 hang power cleans 135#
10 pushups
20 double unders

mackey: 8:15
dusty: 8:18

"blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
23:19

nancy?

5 rounds for time:
500m row
15 OHS 95#

19:27

wod?

4 rounds for reps...

1 minute of max pullups
1 minute of max push press
1 minute of max sdhp
1 minute of rest

5 burpees start every minute of work.

71
67
61
50

4 rounds...

for time of:

30 kbell swings
25 wallball
20 pullups

21:20

4x:

4 rounds for time:
500m row
50 pushups
50 air squats
1 minute rest (subtract for total time)

total time: 20:33

run and cindy

1 hour time limit to complete the wod:
10k run followed by AMRAP of cindy until the time limit is up.

10k run: 44:39
cindy: 15 rounds

lots-o-shit

10 rounds for time:
400m run
5 burpees
20:33

5 rounds for time (3 minute rest between rounds):
5 power snatch 95#
10 burpees
15 wallball 20#
20 calorie row
2:01
2:12
2:15
2:22
2:19

core ... back squats

5 rounds:
20 ghd situps
20 back ext

back squats: 5-3-5-2-5-1-5
5x225
3x275
5x245
2x295
5x255
1x315
5x255

4 rounds:
800m run
3 rounds of "cindy"
25:00 minutes?

run and wod

5k run: 21:20

For time:
15 hspu
50 Double Unders
40 Deadlifts 225#
50 Double Unders
15 hspu
8:07

bodyweight

10 rounds for time:
1 cean and jerk
5 pullups
10 pushups
15 air squats

14:51 @ 205#

run and wod

2.5 mile run: 17:07

7 rounds for time:
10 wallballs
10 pullups
6:28

lazy ass...

3 rounds for reps:
2 minutes max double unders
2 minutes max situps

DU: 173-170-174
SU: 66-72-70

total
du: 517
su: 208

first cf7 in-house competition!

event1:
max clean and jerk
225#

event2:
7 rounds for time:
7 burpees
7 sdhp 75#
7 box jump
4:50

event3:
max pushups: 61
max DU @ min: 150+
400m run: 0:63

bear/broad.... thrusters

4 rounds for time:
25m bear crawl
25 pushups
25m broad jump
25 air squats
bunker gear: 10:55

thrusters
10-1-1-10-1-1-10
135-165-175-135-175-185-145

run

5 mile run with my son

CF & core

6 rounds for time:
400m run
5 chest 2 bar pullups
5 front squats 135#
5 handstand pushups
17:29

5 rounds:
1 minute static plank
1 minute static leg lift

1 minute max supermans: 55
1 minute max situps: 42

distance

5 mile run

stuff and du

10,9,8,7,6,5,4,3,2,1
clapping pushups
russian twists 20#
jumping squats
7:30

300 double unders for time:
4:10

wallball/muscleups

50 wallballs 10 muscle ups
40 wallballs 8 muscle ups
30 wallballs 6 muscle ups
20 wallballs 4 muscle ups
10 wallballs 2 muscle ups
19:56

tabata rando...

michael:
3 rounds for time:
800m run
50 situps
50 back extensions

tabata pullups...73
4 minutes max squat cleans 135#...26
tabata pushups...100
4 minutes max squat cleans 135#...26
tabata double unders...181

stuff

5 rounds for time:
10 ft handstand walk (against a wall)
40m walking lunges
24:03
3 rounds for time:
50 situps
50 supermans
100 double unders
15:10

5k

andrew esparza 5k

ran with my kid in stroller... 23:33

stuff

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood
Right-arm Kettlebell snatch, 1 pood
Pull-ups
5:32

isabel:
30 snatch for time
5:20

run

5 mile run

jerry

for time:
1 mile run
2000 meter row
1 mile run

20:23

twofer disaster

Five rounds for time of:
7 Muscle-ups
21 Burpees (Each burpee terminates with a jump one foot above max standing reach)
19:27

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
26:27

USAW triplet

1 rep max snatch... 165#PR
1 rep max clean and jerk... 215#

AMRAP 10: 6 rounds + 3 cleans
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

USAW total score: 428

cfe, cffb

3200m run... 13:27

15-10-5 for time:
bench press 155#
pullups
ring dips
9:46

CFFB couplet

21-15-9:
thruster 30# db
kbell swing 1.5 pood
pullups
8:03

5 rounds:
6 power snatch 135#
10 box jumps 24"
8:46

run

5 mile run 39:09
station 14, Meadowbrook run from Harwood St to Jenson Rd.

monday...

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
8:40

shoulder press
3-3-3
155-160-160
2-2-2
165-170-170
1-1
175-180PR

enduro run

3.5 miles hilly, raining .... 28:59

twofer

for time:
perform 5 power snatches every minute @ 95#
complete 100 burpees
9:59

AMRAP 10:
3 hspu
9 kbell swings 1 pood
30 double unders
8 rds + 3 hspu

front squats/ bodyweight

front squats 5-5-5-5-5
20 minute max
135-185-205-225-225-225-225-225

10 minute max hspu: 52
5 minute max air squats: 189
2 minute max pullups: 41
2 minute max pushups: 50
total reps: 332

5k and then some

5k run 22:30

4 rounds:
25 GHD situps
25 back extensions

deads/hspu

5 rounds:
deadlifts 5 rep max:
hspu max reps:

365/14
375/11
385/10
365/8
365/10

run and 1/2 angie

2 mile run

1/2 angie
50 pullups
50 pushups
50 situps
50 airsquats
5:52

heavy fran/row

15-12-9
thruster 135#
pullup 45#
row 500m

15:55

30s and du

2 rounds:
30 thrusters 30#db
30 burpees
30 wallball 20#
30 box jumps 24"

100 du

mackey: 20:43

15 min row

15 minute max distance row:

mackey: 4093m

sept 11

deadlifts 10 rep max:
225 x 10
315 x 10
275 x 10
245 x 10
225 x 10

3 rounds:
50 situps
50 supermans

row, pullups, pushups

4x 4:00 min row, 2:00 min rest... for distance
mackey: 4464m
joey: 3556m

5x:
max pullups: 96
max pushups: 224

hero?

6 rounds for time:
500m row
1 round of Cindy @ 45#

21:40

sunday/monday

5 rds for time of
50 DU
25 sit ups
15 deadlift 225#

Tony G: 18:22
Mackey: 11:27

3fer

for time:
10-9-8-7-6-5-4-3-2-1
bench press 135#
pullups
pushups
push press 135#
mackey: 18:06

3 rounds for time:
50 situps
50 supermans
mackey: 9:21

walk 3 miles

cf7

Five rounds for time of:
8 Back Squats (body weight)
100m Row
30 Doube Unders

Rest two minutes between each round.

mackey: 6:38 @ 225#tony: 7:35 @ 225#

run/lift

3200m run
back squat 5-5-5-5-5
225-255-275-285-225

wod not for time...

21-15-9

TGU 45#
sots press 45#

WTF

5 rounds for time and distance:

5 squat cleans 155#
50 double unders
2x 60:60 row for distance
(subtract rest time)

23:31
3062m

sunday

roadie... 30 miles.

roadie & wod

30 mile roadie ride to 14s
1:45:00

21-18-15-12-9-6-3
sdhp
push jerk
5:40
21-18-15-12-9-6-3
front squat 45#
situps
pushups
9:20

friday

3 rounds for time:
50 jump and touch
40 air squats
30 situps
20 pushups
10 pullups
05 hspu

22:00

test 3

Tabata Squat = 21
Max reps of Muscle-ups in 4 minutes = 14

mackey 21 x 14 = 294
dusty 21 x 21 = 441

"Mary" and 14s team wod

"mary"
amrap 20:
5 hspu
10 pistols
15 pullups

mackey: 9 rounds + hspu


14s team wod:
50m tire drag
50m farmers' carry 80#db
50m sled drag 95#
50m overhead walk 80# punching bag
burpees

roadie and lunges

road ride: 14 miles 45 minutes.

400m walking lunges:
12:36
372 steps

saturday

for time:
30-25-20-15-10
pullups
pushups
situps
squats

2000m row

mackey: 19:57...metcon: 12:30...2k row: 7:27

friday

for time and load:
1000m row, 21 burpees, 9 deadlifts
750m row, 15 burpees, 15 deadlifts
500m row, 9 burpees, 21 deadlifts

mackey: 22:45 @ 315#
dusty: 18:20 @ 315#

thursday

15x 20:40 row for distance
mackey 1631m

amrap20:
2 muscle ups
4 handstand pushups
8 kettlebell swings 2pood
mackey 13 rds

amrap20:
4 pullups
4 ring pushups
4 overhead press 65#
8 kettlebell swings 1 pood
joey 6 rounds

tuesday

15x 20:40 run for distance
2000m

"annie"
5:15

tuesday

morning endurance:
mackey: 18 mile road ride
joey: 2k row 9:11

Two rounds for time of:
24 deadlifts 225#
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
24 Bench press 135#
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball

two rounds for time of:
12 deadlifts 135#
12 box jumps 20"
12 wallball shots 10 pound ball
12 push ups
12 box jumps 20"
12 wallball shots 10 pound ball
12 push ups

monday...

3 rounds for time:
95/55 ground to overhead 10 reps
200m run (50m out and back twice)

mackey: 4:05
joey: 5:55

AMRAP 20:
7 front squats 135/65
10 overhead lunges left arm 45/20
7 burpees
10 overhead lunges right arm 45/20

mackey: 6.5 rounds
joey: 4.5 rounds

all back...

3 rounds for time:
500m row
30 box jumps 24"
25 supermans
20 deadlifts 205#

as rx'd:
dusty: 15:27
boucher: 16:28
mackey: 16:30
tony: 19:52
brashear: 25:51

amrap 10

As many rounds and reps as possible in 10 minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

5 rounds + 6 cleans, 5 pullups

cf7/ CFFB

Five rounds for time of:
100m Row
10 Front Squats 135 #
30 Double Unders
1:03
1:05
1:07
1:15
1:17
total: 5:47

rest 5 minutes

“lizzie” CFFB
12-9-6-3
185# power clean
ring dips
8:13

run/burpees

6 rounds for time:
400m run
25 burpees
23:46

3 rounds for time:
50 double unders
25 wallballs 2for1
9:35

nasty girls

3 rounds:
50 air squats
7 muscle ups
10 hang power cleans 135#

8:44

run and shoulder press

5k run: 22:10

shoulder press x 5:
115-115-135-135-145-150-135-135-135-115

15 min wod

5 min max calorie row: 115 (70)
4 min max hspu: 38 (23)
3 min max 135# power clean: 31 (20)
2 min max double unders: 125 (22)
1 min max box jumps: 29 (19)
total: 338 (154)

deads, box, pullups

5 rounds for time:
mackey:
15x deads 225#
20x box jumps
25x pullups
21:15

joey:
7x deads 135#
10x box jumps
13x pullups
12:22

crossfit games wod #2

double helen

20:25

cf7 wods

seven rounds for time:
200m run
3 deadlifts
2 power cleans
1 push jerk
@ 185# ... 8:44


every 30 seconds for 10 minutes perform:
1 squat clean 135#
1 power snatch 135#

sunday CF games' wod #3

AMRAP 7 minute:
7 deadlifts 315#
14 pistols
21 double unders

3 rounds + 7 deadlifts

finished 5 rounds total in 12 minutes

crossfit games' wod #1

crossfit seven saturday class:
6 rounds:
20 russian twists 20#medball
10m OH walk 45#
15 squats 45#
10 burpee pullups
14:43

Crossfit games #1:
"amanda"
9-7-5
muscle ups
135# snatch (power)
8:15

FGB again...

Fight Gone Bad

again...

400

FGB!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

mackey: 389 75#/20#
Tony: 344 75#/20#
Joey: 195 55#/12#
Amie: 251 55#/12#
Christie: 217 45#/12#

thruster/run

5 rounds for time:
15 thrusters 135#
400m run
mackey: 19:35

RFCF:
21-18-15-12-9-6
OH lunges 15#
pushups
situps
joey: 10:04
christie: 10:00
peanut: 11:08

"joshie" (scaled)

3 rounds for time:
21 dumbell snatches left arm 40#
21 pullups
21 situps
21 dumbell snatches right arm 40#
21 pullups
21 situps

20:14

friday cf7 wod

5 rounds for time:
5 thrusters 135#
5 muscle ups
5 burpees

as rx'd: 10:47

lunges and stuff

20 overhead lunges 45#
21 Pull-ups
21 Sit-ups
20 overhead lunges 45#
18 Pull-ups
18 Sit-ups
20 overhead lunges 45#
15 Pull-ups
15 Sit-ups
20 overhead lunges 45#
12 Pull-ups
12 Sit-ups
20 overhead lunges 45#
9 Pull-ups
9 Sit-ups
20 overhead lunges 45#
6 Pull-ups
6 Sit-ups

11:36

ManMakers/ death by 10 meters

RFCF:
death by 10 meters:
joey: 16 rounds + 13 (run)
christie: 16 rounds + 11 (run)
peanut: 17 rounds (rower)

mackey:
ManMakers:
1 deadlift
2 power cleans
3 front squats
4 push jerks
5 back squats
135-135-155-185-155

luce

3 rounds for time:
1000m run
10 muscle ups
100 air squats
28:32

RFCF:
10 rounds for time:
5 pullups
10 pushups
10 situps
10 air squats

SP-PP-PJ row

5 sets of 5-3-1
shoulder press-push press-push jerk

mackey: 135-135-145-145-135
peanut: 35-55-55-65-35


mackey: 2000m row 7:08

running fran and jackie

running fran:
21-15-9
thrusters 95#
pullups
400m run
with a 20# weight vest: 11:07


RFCF:
Jackie!
1000m row
50 thrusters
30 pullups

400s and grace...

RFCF:
four rounds for time:
400m run, 25 air squats
IN THE DRIVING RAIN!

matt: 10:03
peanut: 11:33
christie: 12:17
joey: 13:49
mackey: 8:58


Death by: ground to overhead, 135#
10 rounds, 55 reps

2 mile run warm up
10 rds of 5 pull ups 10 push press and 10 back squats 95#

cf7/ CFFB

AMRAP 15 minutes:
3 power cleans 185#
6 clapping pushups
9 knees to elbows
as rx'd: 11 rounds

RFCF:
"diane" 21-15-9
deadlifts, hold handstand for counts

joey: 105# 4:40
peanut: 95# 5:01
christie: 85# 9:31

deads/hspu/mu

5 rounds for time and load:
5 deadlifts @ 365#
5 hspu
5 muscle ups
16:31

cft #2

1 rep max:
power clean 225#
bench press 235#
overhead squat 185#

metcon:
5 rounds for time:
50m tire drag 100#
40 double unders
10 box jumps 30"
20 kbell swings 1 pood
13:58

RFCF:
3 rds: 1k row, rest row time

some wod

endurance:
roadie ride 20 miles

metcon:
4 rounds for time:
10 burpees
15 DB thrusters 45#
30 situps

DU helen & lunges

3 rounds for time:
100 double unders
21 kettlebell swings
12 pullups
as rx'd: 7:39

for time:
100 overhead lunges 45#
as rx'd: 4:20

canada wod #4

canadian regional wod #4
50-40-30-20-10 double unders
10 burpees after every round

bunked out, breathing air: 10:55
as rx'd: 5:32

endurance, joey and mackey:
coed soccer game. 90 mins.

run again

mackey:
3 mile run

metcon:
10-20-30-20-10
pullups
pushups
situps
air squats
vertical jump (to target 1 foot above reach)
13:03

run

10 rounds:
200m run, 100m walk

1 mile run

back squat... leg wod

back squat 5-5-5-5-5
235-275-295-295-305

RFCF metcon:
10 rounds for time:
12 lunges
6 jumping lunges
12 box jumps
20m overhead walk 135#
16:04

Joey endurance wod:
swim 4 rounds:
25m, rest, 50m, rest, 100m, rest
700m

twofer

for time:
500m row, 50 squats, 50 pushups
400m row, 40 squats, 40 pushups
300m row, 30 squats, 30 pushups
200m row, 20 squats, 20 pushups
100m row, 10 squats, 10 pushups
14:06

two rounds for time:
25 back squats 135#
25 rack jerks 135#
75 situps
75 back extensions
20:33

mountain bike, bouldering

mountain bike Sansom Park.
8 miles

boudlering session @ BRiCk
45 minutes

ride/run

roadie ride
20 miles

6 rds:
10 burpees
400m run

run/core/run

warm-up:
500m row
25 pushups, air squats
flexibility

RFCF metcon:
800m run
75 flutterkicks
75 supermans
75 situps
75 goodmornings 45#
800m run

mh 13:06
jh 22:11
mr 18:24
cr 20:37
pr 22:59

wodnesday

ten rounds for time:
5 front squats 185#
10 pullups
20 double unders
mackey as rx'd: 15:44

RFCF metcon:
five rounds for time:
5 burpees
10 front squats/goblets
50 jump rope
peanut 35#
christie 35#
matt 95#

joey CFE 10 mile roadie ride, avg 14mph

saturday wodding

roadie ride:
15 miles 45 minutes.

21-15-9
overhead squats 95#
pullups
8:21

Three rounds for time of: 45# oly bar
3 KB Snatch, right arm
3 Turkish Getup, right arm
3 KB Snatch, left arm
3 Turkish Getup, left arm
8:30

tabata / TT

tabata row 20:10 x 20 rounds:
1972m

rest 5 minutes

2000m Time Trial:
7:07

randy?

randy
75 power snatches for time 75#

rx'd: 5:00

800s... running cindy

four rounds of 800m run:
2:52
2:53
2:58
3:06

AMRAP 20 minutes:
5 pullups
10 pushups
15 airsquats
100m run w/ 70#sandbag
10 rds +5,10,15.

push/pull

shoulder press
5-5-5-5-5
mackey 135-145-155-135-135
joey 50-55-60-50-55

5 minute row for max distance:
mackey 1465m
joey 1079m

sunday cf games

for time:

-100 double unders
-3 rounds:
10 deadlifts 275#
100m sandbag run
-1000m row
9:31

seven rounds for time:
7 hspu
7 pullups
7 pushups
9:21

saturday

five rounds for time:

50 double unders
10 burpees
5 clean and jerks 185#

as rx'd: 25:00

thursday, core

18 mile roadie ride... 50 minutes

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
21 minutes?

fran!!!

21-15-9
thruster 95#
pullups

mackey rx'd 3:18
joey 35# 6:40
christine 25# 5:25
matt 65# 8:35
christie 35#/20# 6:25

amrap monday, heavy back squats...

amrap 12 minutes:
5 kettlebell swings 70#
10 pushups
20 double unders
14 rounds

back squats 5-5-5-5-5
250-275-295-275-250
total weight moved: 13,100 lbs.

saturday....

20 reps: 185# shoulder to overhead
40 burpees

7:29

3fer...

grace, 30 reps, ground to overhead 135#:
2:32

rest 1 minute

Four rounds for time of:
Run 400 meters/50 Squats
12:22

rest 1 minute

Five rounds for time:
30 double unders/ 15 pushups
4:25

jackie

1000m row
50 thrusters 45#
30 pullups

7:29

rope climb/karen

10 rounds for time:
15 wallballs
15' rope climb

19:43

deads & annie

deadlifts 5-5-5-5-5
315-335-365-385-405

"annie"
50-40-30-20-10
double unders
situps
4:53

eva / king kong

"eva"
3 rounds:
800m run
30 kettlebell swings 2 pood
30 pullups
24:00

"king kong"
3 rounds:
1 deadlift 415#
2 muscle ups
3 cleans 215#
4 hspu
5:04

first day alone with my son....

100 double unders
75 thrusters 75#
50 sdhp 75#
25 burpees
11:20

CF7 WOD: every minute for ten minutes:
1 c&j 185#
2 C2B pullups
2 ring dips

family wod time

two rounds for time:

500m row
25 pushups
25 situps
25 overhead squats
400m run

11:26

mu,pc, run

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
as rx'd: 14:03

roadie ride on the trinity trail
18 miles
1 hour

enduro/ metcon

"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
as rx'd: 21:06

crossfit seven tabata:
wallball- 89
pushups- 107
situps- 117
burpees- 54
total- 367

shoulder press/ back squat...sunday

shoulder press x5
135-135-135-135-135-135-135
45x35
45x35
165x1
175x1

back squat x5
225-225-225-225-225-225-225
45x35
45x35
285x1
300x1

long wod

21-15-9-5

power snatch 75#
double unders
overhead squat 75#
double unders
sumo dlhp 75#
double unders
thruster 75#
double unders

19:43

7 minute wod

AMRAP 7:
10 squat clean 95#
20 situps

5 rounds + 10 cleans

wodnesday

5 deadlifts
5 hang squat cleans
5 push press
5 back squat

45-95-115-135-155-165-155-135

barbara

barbara: 5rds
20 pullups
30 pushups
40 situps
50 airsquats
rest 3 min

2:59
3:12
3:25
3:30
3:49

first day back to work after AX!

21-15-9
overhead squats 95#
pullups
pushups
6:20

6x:
25 airsquats
400m run
rest 1 minute
16:10

rowing

row 5k

18:20
damper 10

friday

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

as rx'd: 18:03

womens!
25 burpees
20 situps
15 kettlebell swings
10 pullups
5 handstand push-ups

8:56

wodnesday?

5 rounds
2:00 min max front squats plus load
3:00 min rest

23 reps @ 135#
18 reps @ 155#
12 reps @ 185#
8 reps @ 205#
22 reps @ 135#

endurance:
2000m row TT
7:03

tuesday

14 mile roadie ride with john

for time:
wallballs, double unders / pullups, situps
50/5
40/10
30/15
20/20
10/25

as rx'd: 15:06

monday

for time:

30 hspu
40 pullups
50 kettlebell swings
60 situps
70 burpees

as rx'd: 16:33

sunday

"paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
as rx'd: 27:56


five rounds for time of:
135 pound overhead walk, 20 yards
20 pushups
as rx'd: 10:03

friday

5 rounds for time:
5 bears 135# (clean, jerk, back squat, rack jerk)
20 ring dips

16:42

thursday

crossfit seven wod...

21 cleans 135#/ burpees
400m run
15 cleans 135#/ burpees
400m run
9 cleans 135#/ burpees
400m run

as rx'd: 14:14

tuesday

endurance:
C2 rower
10 rounds of :60 on/:30 off

2887m

cleans:
15x 205#
failed 235# 4x

case of the mondays

men:
3 rounds for time:
50 steps walking overhead lunges 45#
50 air squats
50 pushups
50 situps
22:15

women:
3 rounds for time:
50' walking overhead lunges pvc
20 air squats
10 good mornings pvc
10:56

sunday

"nate"

as many rounds as possible in 20 minutes:
2 muscle ups
4 handstand pushups
8 kettlebell swings 55#

as rx'd: 14 rds + 1 mu

friday! payday bitches $$$$

500m row

round 1... M 1:29, J 2:46
round 2... M 1:36, J 2:27
round 3... M 1:40, J 2:19
round 4... M 1:40, J 2:13

round 5... M 1:50
round 6... M 1:46

thursday

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

20 rounds

filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

as rx'd: 20:39

monday

800m run
10 muscle-ups
800m run
10 muscle-ups
800m run
10 muscle-ups
800m run


23:08

sunday wod time

max reps of double unders and situps for each round:

time ... double unders, situps
120 ... 154 , 96
90 ... 132 , 86
60 ... 102 , 54
45 ... 64 , 31
30 ... 42 , 23
15 ... 20 , 13

total: 514 du, 303 situps

4 rounds:
500m row
50 push ups
25 135# back squat

27:34?

b'day!!!!!!!!!!!!! 4/7/2010!!!!!

For time:
Row 500 meters
150 Double-unders
50 Burpees

round 1: 7:34
round 2: 9:07

last day as a childless person??

roadie ride with john... 17 miles.


10-9-8-7-6-5-4-3-2-1
thrusters 95#
pullups
6:34

easter sunday

1600m run
rest 3 min
1200m run
rest 3 min
800m run
rest 3 min
400m run


1600m... 6:10
1200m... 4:48
800m.... 3:01
400m.... 1:14

friday

Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pullups 81
pushups 103
situps 132
squats 120
total: 436


FWFD INFERNO HOCKEY!
overtime win 7-6

WEDNESDAY

5x:
5 shoulder press 135#
10 front squat 135#

5k run

tuesday

7 rounds:
3 front squats 185#
7 L pullups

as rx'd: 7:15

monday

5 rounds:
40 double unders
30 box jumps 24"
20 kbell swings

14:35

happy b'day to me...

30 muscle-ups for time:

12:29

thursday

2 mile run
10 burpees every 3 minutes.
begin with burpees.

total: 16:44 + 50 burpees

wednesday

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

as rx'd: 12:29

twosday

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

as rx'd: 2:58

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
pull-up
Box jump, 30 inch box
abmat sit-up

as rx'd: 8:59

monday

1600m run...50 air squats, pushups
800m run...30 air squats, pushups
400m run...20 air squats, pushups
400m run...30 air squats, pushups
800m run...50 air squats, pushups

total: 2.5 mile run, 180 air squats, pushups

friday... $$$ payday bitches!

12 min time limit to complete:
2k row
275# deadlift max reps

2k row... 7:14
275# DL... 30x


AMRAP 20
10 front squat 1/3 body weight
10 push press 1/3 body weight
20 situps

mackey 17 rds
noyes 13 rds
josh 10 rds

murphy!

murphy
as rx'd:

33:10

tuesday

partner wod:
4 rounds:
15 tire flips
15 burpees
500m run

mackey/josh... 24:45
noyes/felix... 24:19

monday 3/15

rest day

sunday, 3/14/2010... day #2

WOD Three (8am-1pm)
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.
13:45

saturday, 3/13/2010... day #1

tulsa, ok.
South Central Sectionals

WOD One: 8am-1pm
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
13:05

WOD Two: 2-6:30pm
For time:
50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward
10 minute time limit.
4:29

rest days

thursday...
friday...

wednesday

WOD One
For time:
Row 500m
10 Squat Clean to Overhead (male-135#/female-83#)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.

as rx'd: 13:23

tuesday

“Chipper No. 3″
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20″/16″)
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.

as rx'd: 11:24

monday

5 rounds:
20 overhead lunges 45#
40 situps
20 goblets
40 supermans
500m row

29:41

sunday

rest day

saturday

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

as rx'd: 23:21

friday

morning wod:
5 rounds:
20 overhead lunges 45#
40 situps
20 weighted squats 45#
40 supermans
500m row
29:41

afternoon wod:
21-15-9 reps of:
225# pound Deadlift
135# pound Overhead squat
mh: 8:56
tg: 7:31

thursday

rest day

wednesday

10-9-8-7-6-5-4-3-2-1
135# push press
burpee box jumps

as rx'd": 9:50

tuesday

run:
8 x 400m

rest 90 seconds between rounds.


as rx'd:66, 78, 87, 93, 98, 95, 101, 83

case of the mondays

150 double unders for time.
5 burpee penalty for every break in the set.

3:08 + 20 burpees

3 rounds:
15 muscle ups
100 air squats
50 situps

33:38

rest day

13 days left til sectionals....
much needed rest day.

saturday

for time:
25 air squats, pushups, pullups, situps
50 air squats, pushups, pullups, situps
75 air squats, pushups, pullups, situps

as rx'd: 23:37

squat/rest day?

overhead squats:
45x5, 95x5, 115x5, 135x5, 135x5, 155x5 135x5
185x1

front squats:
135x5, 155x5, 185x5, 205x5, 215x5, 225x5
245x1, 265x1, 275x1, 285x1

thursday

4 rounds:

12 kettlebell swings 1.5 pood
21 pullups
12 cleans 135#
21 double unders

as rx'd: 17:00

crossfit total

cft at cf7
back squat 355#
shoulder press 175#
deadlift 460#

total: 990#

tuesday

10-9-8-7-6-5-4-3-2-1

burpees
deadlift 95#
thruster 95#

9:30

monday

5k row

18:08
avg 1:48
31 s/m

sunday wod day

"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
as rx'd: 26:48


endurance:
2000m row
as rx'd: 7:01

payday bitches $$$

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

thursday

endurance:
2000m row
7:10

linda, 10,9,8,7,6,5,4,3,2,1:
deadlift 300#
bench press 200#
squat clean 150#
29:49

wodnesday

fire metcon:

3 rounds:
7 burpees
50m tire drag
7 burpees
50m tire flip

12:21

tuesday

GRACE!
round 1: 2:42
rest 5 minutes
round 2: 3:43


50 burpees. anyone?

monday

rest day?

david eaves' funeral.
rest in peace.

sunday

Burpee
Body Weight Deadlift

Ladder format: First minute and half, do one burpee, one DL; second minute and half, do 2 burpees, 2 deadlifts. Continue until you cannot complete the round in the alloted time.

4rds 135#
5 deadlift
5 hang clean
5 front squat
5 push jerk
2rds of cindy (5 pull ups 10 push ups 15 air squats)

wednesday

for time:
50-40-30-20-10
thrusters 45#
25-20-15-10-5
pullups
50-40-30-20-10
double unders
25-20-15-10-5
burpees

as rx'd: 22:21

monday

for time:
21-15-9
front squat 155#
box jumps 24"
push ups
5:46

for time:
30-25-20
situps
supermans
knees to elbows
deadlift 135#
12:43

21-15-9
Front squat 155#
box jump 24"
Push ups

payday bitches $$

2 rounds:
1000m row
50 push ups
50 box jumps
50 push ups
50 air squats
22:52

strength:
shoulder press x5 + 5 strict pullups after each round:
95-115-135-135-135

wodnesday

15 hspu - 1 L pullup
13 hspu - 3 L pullup
11 hspu - 5 L pullup
9 hspu - 7 L pullup
7 hspu - 9 L pullup
5 hspu - 11L pullup
3 hspu - 13L pullup
1 hspu - 15L pullup
15:25

FWFD INFERNO hockey game...

twosday

endurance:
5 mile run: 40 minutes

strength:
back squat x5:
135 x 5 x 3
225 x 5 x 3
275 x 5 x 3
295 x 5
315 x 5

sabado

rest day

tgif

main site wod:
10 minutes Handstand push-ups 74
5 minutes Squats 171
2 minutes Pull-ups 40
1 minute Push-ups 49
total: 334

endurance
5k row immediately following mainsite wod
18:59

wodnesday

for time:
150 thrusters 45#
perform 10 push ups every minute until thrusters are finished.

endurance:
2 mile run

afternoon
strength:
deadlift 5-5-5-5-5

tuesday

rest day.

monday?

4 rounds:
500m row
10 squat clean & jerks 135#

20:15

saturday

5 rounds:
100m run, rest 100m run time
200m run, rest 200m run time
400m run, rest 400m run time

total time including all rest: 25:00 minutes
12:30 3500m (2 miles + 300m)

wife wod:
1 mile walk, 20 minutes

FORT WORTH STOCKSHOW and RODEO!
7:30pm

payday bitches!

rest day...

thursday... NREMT exam!

endurance:
5k meadowbrook run

800m run
tabata pushups
800m run
tabata situps
800m run
tabata air squats
800m run

wednesday

metcon:
3 rounds for time:
Row 200m
30 pullups
Row 200m
30 pushups
Row 200m
30 squats

17:15

twosday

endurance:
5k meadowbrook run

monday.

endurance:
2 mile run

overtime $$$

Fight Gone Bad

5 rounds:
wallball
sdhp
boxjumps
push press
row calorie
rest

FGB total score: 402 PR

stars vs. red wings 1/16/2010

saturday
stars won in shootout.

24 mile road ride.

huguley fitness assessment

huguley fitness assessment 2010:
77 situps
62 pushups
11:24 submax @ 160hr

metcon:
5 rounds
1 leg blaster
10m alligator pushups

strength:
shoulder press
135x5, 145x5, 155x5, 160x3, 165x1, 170x1, 175x1

lynne and other shit...

this looks stupid, but i'm going to attempt it.

4 rounds:
400m run
40 air squats
11:06

10 rounds:
5 bench press 135#
10 pullups
10:03

threesday?

endurance:
15 min time trial

strength endurance:
5 rounds:
10 curls 45#
15 shoulder press 45#
20 bench press 65#

added bonus:
150 air squats

sunday morn

strength:
4 rounds @ 135#:
21 deadlifts
15 power cleans
9 front squats
5 push jerks
19:29


crossfit elements
with kody martin.

15 degrees outside...

4rounds:
2:00min row distance
2:00min max push ups
2:00min max sit ups

wifey wod:
2 rounds:
15 thrusters
15 second plank hold
15 second hollow rock
15 push ups
15 second plank hold
15 second hollow rock

thursday night hockey

dragons hockey:
agility drills,
box jumps,
air squats,
broad jumps

ice scrimmage

inferno hockey:
2 goals, 1 assist, 2 penalty minutes

wifey!!!

wife wod:
cf mom warmup

1600m row

yoga it up

husband wod:
hockey
1 goal

twosday

5 rounds:
5 thrusters 115#
10 two arm pushup row 20#
20 1arm situps 35#
16:29


2000m row TT: 7:02

monday... already?

front squat 5-5-5-5-5

sunday

10 rounds:
1:00min on 1:00min off
c2 rower
penalty: 1 burpee for every 5m below 3000m

for time:
150 double unders

skill work:
snatch