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