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