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