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