core ... back squats

5 rounds:
20 ghd situps
20 back ext

back squats: 5-3-5-2-5-1-5
5x225
3x275
5x245
2x295
5x255
1x315
5x255

4 rounds:
800m run
3 rounds of "cindy"
25:00 minutes?

run and wod

5k run: 21:20

For time:
15 hspu
50 Double Unders
40 Deadlifts 225#
50 Double Unders
15 hspu
8:07

bodyweight

10 rounds for time:
1 cean and jerk
5 pullups
10 pushups
15 air squats

14:51 @ 205#

run and wod

2.5 mile run: 17:07

7 rounds for time:
10 wallballs
10 pullups
6:28

lazy ass...

3 rounds for reps:
2 minutes max double unders
2 minutes max situps

DU: 173-170-174
SU: 66-72-70

total
du: 517
su: 208

first cf7 in-house competition!

event1:
max clean and jerk
225#

event2:
7 rounds for time:
7 burpees
7 sdhp 75#
7 box jump
4:50

event3:
max pushups: 61
max DU @ min: 150+
400m run: 0:63

bear/broad.... thrusters

4 rounds for time:
25m bear crawl
25 pushups
25m broad jump
25 air squats
bunker gear: 10:55

thrusters
10-1-1-10-1-1-10
135-165-175-135-175-185-145

run

5 mile run with my son

CF & core

6 rounds for time:
400m run
5 chest 2 bar pullups
5 front squats 135#
5 handstand pushups
17:29

5 rounds:
1 minute static plank
1 minute static leg lift

1 minute max supermans: 55
1 minute max situps: 42

distance

5 mile run

stuff and du

10,9,8,7,6,5,4,3,2,1
clapping pushups
russian twists 20#
jumping squats
7:30

300 double unders for time:
4:10

wallball/muscleups

50 wallballs 10 muscle ups
40 wallballs 8 muscle ups
30 wallballs 6 muscle ups
20 wallballs 4 muscle ups
10 wallballs 2 muscle ups
19:56

tabata rando...

michael:
3 rounds for time:
800m run
50 situps
50 back extensions

tabata pullups...73
4 minutes max squat cleans 135#...26
tabata pushups...100
4 minutes max squat cleans 135#...26
tabata double unders...181

stuff

5 rounds for time:
10 ft handstand walk (against a wall)
40m walking lunges
24:03
3 rounds for time:
50 situps
50 supermans
100 double unders
15:10

5k

andrew esparza 5k

ran with my kid in stroller... 23:33

stuff

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood
Right-arm Kettlebell snatch, 1 pood
Pull-ups
5:32

isabel:
30 snatch for time
5:20

run

5 mile run

jerry

for time:
1 mile run
2000 meter row
1 mile run

20:23

twofer disaster

Five rounds for time of:
7 Muscle-ups
21 Burpees (Each burpee terminates with a jump one foot above max standing reach)
19:27

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
26:27

USAW triplet

1 rep max snatch... 165#PR
1 rep max clean and jerk... 215#

AMRAP 10: 6 rounds + 3 cleans
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

USAW total score: 428

cfe, cffb

3200m run... 13:27

15-10-5 for time:
bench press 155#
pullups
ring dips
9:46