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