run and randy

8 rounds:
400m run
25 air squats
24:00?

randy:
75 power snatches @ 75#
3:55

80 degrees in december??

5 mile run. 1.5 mile of hill intervals.

cindy?

amrap 20 minutes:
5 chest to bar pullups
10 ring dips
15 overhead squats 95#

8 rounds

Crossfit Total: amrap 20

10x back squat 135#
10x shoulder press 75#
10x deadlift 135#

11 rounds
total weight moved: 39,750#

3 rounds for time

30 box jumps
30 wallballs
1000m run

21:42

2 again

3 rounds for time:
10 weighted pullups 45# vest
50 supermans
5:42

for time:
8 clapping pushups every minute
30 power cleans 155#
5:51

shoulder-push-jerk

shoulder press 1- push press 3- push jerk 5-

10 rounds of 1-3-5:
115
135
155
155
145
145
145
135
135
135

2fer tuesday

3 rounds for time and load:
10 deadlifts
30 ghd situps
315# @ 7:28

5 rounds of 500m row, rest 2 minutes

lynne

5 rounds:
max bench press 185#
max pullups

7/29
8/22
9/26
8/23
7/18

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

18:55

welcome to wednesday

7 mile run 57:58

3 rounds for time:
25 back squats 135#
50 situps
12:48

21-18-15-12-9

power snatch 115#
wallball 20#
pullups

22:40

6 rounds:

5 squat cleans 135#
50 double unders
250m row
rest 2 minutes

1:45
1:46
1:50
1:53
1:46
1:57

ax recovery day

4 mile run with my son
31:21

deadlift 5-3-5-2-5-1-5
315x5
365x3
345x5
395x2
345x5
415x1
315x5

run/thrusters

5 rounds for time:
400m run
7 thrusters 135#

11:48