30th of december

4 rounds for time of:
400m run
50 air squats

mackey: 11:13
crunchy: 12:15
josh: 15:25

Crossfit Total 2011

Back squat 355# pr
Shoulder press 175# pr
Deadlift 475# pr

CFT 1005# pr

run

5 mile run

merry christmas

4 rounds for time:
25 calorie row
25 pushups
25 push press 75#

13:17

xmas eve

starting with burpees:
run 1 mile
10 burpees every 2 minutes
mackey: 7:54
crunchy: 9:58

50 reps for time @ 45#
front squat
left lunge
right lunge
mackey: 9:05
crunchy: 9:20

AMRAP 20

1 muscle up
2 power cleans 195#
3 front squats 195#
4 hspu

11 rds + 1 mu

last day before colorado

5 mile run

for time:
5 muscle ups
15 back squats 95#
10 muscle ups
30 back squats 95#
15 muscle ups
45 back squats 95#

15:39

mtb

sansom park solo ride
yeti 575
7 miles: green, blue, joel's loop, dam drop,
1 hour?

rest day?

For time:
60 Thrusters 95# with 5 burpees every minutes on the minute, starting with burpees

mackey: 4:42
dusty: 5:37

northshore

20 miles... 1:58:59
rigid SS 29er

3 fires... then this.

3 rounds for time:
10 power cleans 135#
20 wallball 20#
30 kbell swings 35#
40 pushups

16:50

5 rounds for time:

5 burpee box jumps
7 sdhp 95#
9 thrusters 95#

mackey: 7:35
crunchy: 9:54
tony: 10:49

cf7 run

10k

Fight Gone Bad

407

10-10-10!!

5 rounds for time:

10 air squats
10 lunges
10 jumping squats
10 jumping lunges (5 per leg)
10 scotty bobs 45# (pushup, row L, pushup, row R)
10 DB hang power cleans 45#
10 pullups
21:57

100 situps for time:
2:42

20-20-20!!!

AMRAP 20
box jumps 20"
20 double unders at the beginning of every minute for 20 minutes
194 box jumps, 400 double unders @ 9000'

5k with ax... 24 minutes

before i left work...

tabata row
20:10 x8 @ 18000' 620m
20:10 x8 @ 9000' 721m
20:10 x8 @ 6000' 754m
20:10 x8 @ open 813m
2908m

canadian regional wod:
50-40-30-20-10 double unders, 10 burpees each round:
4:50

sunday

AMRAP 10
250m row
25 pushups
5 rounds

AMRAP 10
30 double unders
15 box jumps 30"
7 rounds

60 situps for time:
1 pood @ 4:59

ouch

3 rounds for time:
20 double unders
20 box jumps
20 plank to pushups
20 situps
10 hspu
9:26

GI JANE:
100 burpee pullups (1 ft above reach)
16:06

turkey day

cf7 run
6 miles

filthy 50

mackey 20:10
dusty 20:08

8 miles with my son

8 mile run. stoppped to play at two playgrounds.

do it twice...

7 rounds for time of:

3 Deadlifts 225 lb
5 Handstand pushups
7 Kettlebell swings 53 lb
9 Box jumps 24"

14:04 @ 9000'
rest 5 minutes
8:08 @ open'

i need a rest day

6 rounds:
500m row
rest 2 minutes

shoulder press 5-5-5-5-5
135-145-135-135-135

for time:
100-80-60-40-20 double unders
25-20-15-10-5 1 arm situps

cf7 mu & du

1 Muscle up
50 Double-unders
2 Muscle ups
40 Double-unders
3 Muscle ups
30 Double-unders
4 Muscle ups
20 Double-unders
5 Muscle ups
10 Double-unders

6:31

cf7 run

10k

5k @ elevation

500m row @ 18000'
rest 1 minute
1000m row @ 9000'
rest 1 minute
1500m row @ 6000'
rest 1 minute
2000m row @ open

2:11
4:02
5:52
7:07
rx'd: 22:12
row time: 19:12

GRACE x2

30 reps clean and jerk

@ 195# 11:14
@ 135# 3:01

WHITE

5 rounds for time:
3 rope climbs
10 toes to bar
21 oh lunges 45#
400m run

3 rounds @ 6000' 16:00
2 rounds @ open' 8:40
total: 24:40

at 9000'

for time:
500m row
50 box jumps 20"
50 pushups
50 situps
50 jumping pullups
50 back extensions
50 dips
20 each arm, TGU 35#

35:00 @ 9000'

angie @ 6000'

angie
100 pullups
100 pushups
100 situps
100 air squats

18:40 @ 6000'

wow that hurt...

3 rounds:
1000m row
40 pushups
40 shoulder press 45#

1000m row times
3:17
3:34
3:30

2 fun ones...

40:20x2 double unders 75/57
40:20x2 pushups 29/20
40:20x2 double unders 64/56
40:20x2 pushups 22/18
40:20x2 double unders 63/60
total du: 375
total pu: 89

3 rounds for time:
30 wallballs 20#
20 overhead squats 75#
10 pullups 45#
rx'd:13:19

for time:

300m row
20 push press
300m row
15 push press
300m row
10 push press
300m row
5 push press

mackey @ 95#, 9000'... 8:51
crunchy @ 95#, 6000'... 8:55

last minute wod

10-9-8-7-6-5-4-3-2-1
deadlift 225#
burpees
5:25

100 weighted situps 25#

CFDC

AMRAP 20:
5 L pullups
5 hspu
10 goblets 70# sandbag

9 rounds

butt

5 rounds for time:
20 OH lunges 45#
9:02 @ 6000'
rest 5 minutes
7:02 @ open'

sunday

as many reps as possible:
4 minutes work: 1 minute rest x 4 rounds
@18000'...14 reps
@9000'...20 reps
@6000'...24 reps
@0000'...31 reps

indoor soccer game.

@ 6000'

tabata FGB (scaled) 20:10 x 8 of each exercise, lowest score is final score:
wallball 11
sdhp 10
box jump 7
push press 7

100 weighted situps for time @ 20#
4:48

2 fer

every minute for 20 minutes, perform: 1 power clean, 2 front squats:
225 x10
215 x2
205 x3
185 x5

for time:
10-9-8-7-6-5-4-3-2-1
pullups-pushups-situps-squats
9:23 @ 6000'
rest 5 minutes
5:50 @ 600'

3sum

"bradshaw"
18:33

2000m row @ 6000'
7:59

sled drag @ 50m
70 - 115 - 160 - 205x3 - 250x3 - 295PR

first wod at elevation

9 rounds for time:
5 dumbbell thrusters 25#
5 pullups
5 burpees

@ 6000'
11:15

northshore

12.5 miles
66 minutes

3 rounds for time:

sled drag 70m
7 muscle ups
sled drag 70m
7 hspu
sled drag 70m
L-sit :30
sled drag 70m
20 pistols

27:11

AMRAP 20

BURPEE PULLUPS

174

cedar hill state park

fwfd cycling club ride:

cedar hill
8 mile loop (6 riders)
3 mile loop (5 riders)
12.5 mile loop (solo) 1:08:58

Sunday

5 rounds for time:
7x cleans 155#
9x kbell 70#

7:35

cf7

deadlift 5-5-5 / 1-1-1-1
315-365-405 / 423-433-443-458

for time:
15 pullups
25 burpees
35 box jumps
45 kbell swings 53#
55 calorie row
7:10

cf7 run

10k

shoulders

shoulder press 5-5 / 3-3 / 1-1
135-145 / 155-155 / 160-165

5 rounds for time:
400m run
15 push press 100#
15 pullups
15:45

3 sum

100 Double unders
90 Flutter Kicks
80 Squats
70 Push ups
60 Kettlebell swings (53lb. /35 lb.)
50 Sit-ups
40 Box jumps
30 Pull-ups
20 Ring dips
10 Handstand push ups
mackey: 19:21
dusty: 18:45
ryan: 17:10
curtis: 18:38

double under tabata: 35 reps
2 rounds for time:
100 calorie row
100 situps
mackey: 17:00?

cf7

back squat
10x 225#
8x 275#
6x 305#
4x 315#
2x 335#
2x 355#

3 rounds for time:
20 kettlebells swings 53#
20 burpees
mackey: 5:05
dusty: 4:45

cf7

3 rounds for time:
10 deadlifts @ 225#
50 double unders
2:12

100 weighted overhead situps 25#

vs. curtis

5 rounds for time of:
5 power cleans 135#
10 box jumps 24"
2 rounds of "cindy" (5-10-15)
200m run

mackey: 15:04
curtis: 14:45

time trial

2000 meter row:

6:51

cf7

9-7-5
deadlifts - 275#
rope climbs - 10'
8:33

amrap 5: hspu
39

cf7 run intervals

rest 1 minute between runs:
800m
400m
400m
400m
200m
200m
200m
200m
200m

18:15... 10:15

"santiago"

18 dumbell hang squat cleans 25#
18 pullups
10 power cleans 135#
10 hspu

5 rounds: 27:00

fran

21-15-9
thrusters 95#
pullups

mackey: 3:35
curtis: 3:25
joey: 6:41 (blue band, 55#)

3 rounds for time:

30 calorie row
30 clapping pushups

mackey: 12:05
crunchy: 10:55

foursome and a run

5 rounds for time:
35 double unders/200m run ... 6:25
REST ONE MINUTE

5 rounds for time:
30 double unders/15 pushups ... 5:26
REST ONE MINUTE

5 rounds for time:
5 deads 275#/10 burpees ... 7:44
REST ONE MINUTE

5 rounds for time:
10 pullups/7 box jumps 24" ... 3:59
DONE

5k pushing Ax... 22 minutes?

3 some

-5 mile run

-shoulder press 2-2-2
155-155-155

-AMRAP 7
2 power snatch 135#
4 box jump
4 hspu
8 rds + 1 ps

-combat challenge course
5 rounds

bro & fro

10-9-8-7-6-5-4-3-2-1
power cleans 135#
burpees
pullups

mackey: 13:32

FIGHT GONE BAD 6

fight gone bad:
mackey: (bunked out) 332
joey: 188

wife and i

every minute for 20 minutes:
power clean
hang power clean
thruster
155#

max double unders for 3 minutes:
254 (130 consecutive)

2000m run
pushing ax in stroller
dragging 65# sled
18 minutes

tuesday

cf7 5am run.. 5 miles

cf7 wod:
5 rounds for time:
3x 185# power cleans
7x burpee box jumps 24"
200m run
9:33

AMRAP 2:
53# kbell swings
61 reps

cf7 wod

3 rounds with one minute rest between rounds of:

As many rounds as possible in three minutes of:
4 Sumo-deadlift high pulls (115 lb./85 lb.)
4 Thrusters
1 Muscle-up

mackey: 11 rds rx'd
joey: 8 rds 55#
curtis: 11 rds rx'd


firefighter combat challenge practice
5 rounds

running

1600m run, rest 3 minutes
1200m run, rest 2 minutes
800m run, rest 1 minute
400m run

6:45
4:40
3:02
1:24

clean & jerk, front squat

clean & jerk
205-205-215-215-225

front squat x3
250-265-275-225-225-225-225-225

5 rounds for max reps of: 30sec work/30sec rest
thruster 75#: 67
sdhp 75#: 93
burpees: 59
total: 219

two-fer

50 pullups ... 1 break

karen ... 9:10

10 rounds for time:
25m slalom run
5 burpees
25m sled drag 100#
5 kbell 70#
rest 1 minute
19:20

3-fer

Eight rounds for max reps of:
75 pound Push press, 20 seconds Rest 10 seconds
Jumping alternating lunge, 20 seconds Rest 10 seconds
mackey: 148pp + 121 lunge

100 1-arm situps 20#
5:22

3 rounds:
60sec:30sec... plank hold:rest

power clean/burpee

for time:
15-12-9-6-3
power clean 135#
bar facing burpee
7:30

thursday run

5 miles from rivercrest country club

cf7 wods

MTB
gateway park 6 miles: 28 mins

CF7
Reps 10-9-8-7-6-5-4-3-2-1 of:
Weighted pull-up 20#
Box jump 30"
9:55

slow skill

15-12-9
bench press 135#
pullups
hspu
13:30?

25-20-15-10-5
GHD situps
back ext
plank to pushups
17:30?

cf7

15 Ground to overhead 155#
200m OH Walking lunges 25#
15 Ground to overhead 155#
800m Run

17:30

still hot...

for time:
10-9-8-7-6-5-4-3-2-1
kettlebell swing 70#
burpees
thrusters 95#

mackey 12:40
crunchy 23:45

mtb

sansom park mtb!
lap 1: SS 29er... 4.5 miles, 22:00

lap 2: yeti FS... 4.5 miles, 33:00

tuesday?

5 mile run

oly work and bodyweight metcon

Every minute on the minute for 10 minutes perform:
1 Power clean
2 Front squats
225-225-235-235-235-225-225-225-225-225

amrap7:
4 Handstand push-ups
5 Static pull-ups
12 Squats
148 reps

josh's wod

5 rounds for time:
5 sandbag cleans 70#
10 burpees
10 push press 45#
20 walking lunges

rookie: 9:46
josh: 11:30
mackey: 7:01

cf7

back squat 2RM tempo 3 seconds down, explode up
225-275-275-275-275

4 rounds:
300m row
max ring pushups
22-16-20-15

twofer core

cf7:
15 deadlifts, 15 ring dips
12 deadlifts, 15 ring dips
9 deadlifts, 15 ring dips
6 deadlifts, 15 ring dips
3 deadlifts, 15 ring dips
15:33 @ 352#

annie pyramid
10-20-30-40-50-40-30-20-10
double unders-situps
11:46

5 mile run

45 min?
pushing ax, uphill, in the heat.

europa!!

wod #1
AMRAP 6 of 21-15-9
2 pood kettlebell swing
95# thruster
mackey: 99 reps
ryan shupe: 99 reps
curtis: 113 reps

wod #2
AMRAP 5 of 30 double unders, 20 box jumps 30":
mackey: 188 reps
ryan shupe: 146 reps
curtis: 145 reps

cf7 wednesday

AMRAP 15:
5 pullups
10 pistols
15 situps
mackey: 10 rds rx
joey: 8 rds band pullups, pistols

death by 10 meters:
mackey: 18 rds + 17
joey: 13 rds

tuesday ... late night

50 reps for time with 25# dumbells
atomic manmaker (consists of):
burpee
pushup
row L
pushup
row R
squat clean to thruster
overhead lunge L
overhead lunge R
18:13

150 situps for time:
5:56

crossfit games' masters' wod

10 hspu
20 wallball 20#
30 toes to bar
40 power cleans 135#
50 burpees
60 sdhp 75#

mackey: 13:50

good and bad

gateway mtb:
12 miles 55:10:01

snatch 145#
clean and jerk 205#

friday

5 rounds for time:
20 burpees
20 overhead lunges 45#
mackey: 11:09
crunchy: 14:38

for time:
double under/situps/deads 135#
50-50-25
40-40-20
30-30-15
20-20-10
10-10-5
mackey: 8:33

crossfit games' wod

for time:
5 rope climbs, 5 c&j 145#
4 rope climbs, 4 c&j 165#
3 rope climbs, 3 c&j 185#
2 rope climbs, 2 c&j 205#
1 rope climb, 1 c&j 225#
18:17

amrap 5: 1pood snatch alternate arms
92

first day back

5 mile run
108 degrees

last minute wod

5 rounds for time:
5 hspu
10 burpees
15 thrusters 75#
12:43

4 rounds for time:
25 situps
25 supermans
5:10

AMRAP 20

5 dead hang pull ups
10 pushups release at bottom
20 double unders

mackey: 16 rds + 1 pullup
crunchy: 11 rds

saturday

AMRAP 20:
5 burpees every minute
max reps box jumps 24"

100 burpees/ 299 box jumps

on the move truck :(

3 rounds for time: (20 min time limit)
30 wall ball shots 20#
30 squat snatches 75#
19:22

200 situps for work capacity

power cleans and pushups

weighted pushups
45-90-115-140-140

1 rep max power clean
185-205-225-245-225

10 rounds for work capacity:
1 power clean
1 hang power clean
1 hang squat clean
20 pushups
135-155-165-165-170-155-155-165-165-165

last minute...

3 rounds for work capacity...
30 back squats 135#
60 situps

3 rounds for time:
10 overhead squats 135#
50 double unders
5:36

3 wods....

3 rounds for time:
15 burpees
50 double unders
round 1: 3:54
round 2: 4:40

21-15-9-5
strict pullups
hspu

"Cedar Hill State Park" mtb race

smurfboy 4 hour endurance mountain bike race
cedar hill state park
8 mile laps

moving time: 3:28:04
distance: 34.25 miles
avg: 9.9 mph

cf7 run

5.5 mile

back squats 2-2-2-2-2-2-2-2

315-325-335-325-315-315-315-315

2 min max pushup hand release: 66
2 min max situp abmat: 80

B shift

3 rounds for time:
100 double unders
20 GHD
20 oh lunge 45#
10 back ext
10 hspu
5 power snatch 95#
5 muscle ups

22+ minutes

Sunday

indoor soccer game 40 minutes

outdoor soccer game 90 minutes

CINDY ... CFT

amrap 20:
5 pullups
10 pushups
15 air squats
mackey: 23 rounds
crunchy: 18 rounds

CFT:
mackey: 935# bs-340, sp-155, dl-440
crunchy: 825#
josh: 695#

2-2-2-2-2

front squats
275-295-275-245-225
push press
135-155-185

5k from home to BRiCk
5pm, 105 degrees... 20:43

morrison

for time:
50-40-30-20-10
wallball shots 20#
box jumps 24"
kettlebell swings 53#

mackey: 26:40
crunchy: 37:07

for time:

3 rounds for time:
12 front squats 135#
12 burpee pullups

7:36

filthy 50

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

mackey: 20:02
dusty: 24:20
crunchy: 32:00

cf7

for time:
800m run
30 reps, ground to overhead 135#
800m run
as rx'd: 9:56

fran:
as rx'd: 4:54

press/pullups

amrap 15:
5 rep shoulder press 115#
max deadhang pullups

8 rounds 40 sp, 57 pullups

northshore mtb

23 miles
blingle speed.

part II of 48 hours

10 minute AMRAP:
250m row
15 wall ball
15 box jump 20"
mackey: 275
josh: 198
grinds: 181

snatch complex 10 rounds:
snatch deadlift x1
power snatch x2
overhead squat x3
95-95-95-115-115-135-135-145-145-145

rooster class

5 rounds for time:
3 Power Cleans
2 Front Squats
1 Jerk
15 Push-ups

6:14 @ 185#
5:47 @ 135#

5k run

crossfit seven x2

Five rounds for time of:
20 Walking lunges
10 Pull-ups
5 Deadlifts 185#
400m Run
14:20

Eight rounds for time of:
5 Power cleans 135#
7 Box jumps 30"
9 Push ups
8:15

3fer monday

crossfit games' wod #3
21-15-9
deadlift 315#
box jump 30"
mackey: 6:28
dusty: 8:58

cf7:
75 Sit-ups
75 Russian twists
75 Flutter kicks
50 Burpees

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
mackey: 9:04
curtis: 9:59

saturday

crossfit games' wod #1
1000m run
30 hspu
1000m row

round 1: 10:56
rest 10 minutes
round 2: 12:45

attempt #2

For time:
100 Pull-ups
100 Kettlebell swings, 53#
100 Double-unders
100 Overhead squat, 95#

mackey: 21:06
dusty: 22+

core

10 rounds for time of:
10 back squats 135#
20 situps
12:56

mountain bike:
6 miles at gateway

half-assed

3 rounds:
1000m run
30 situps
30 supermans
30 pushups

10 years ... FWFD

2 rounds for time:
1000m row
50 situps
50 supermans
50 pushups
16:51

bodyweight GRACE
30 reps @ 190#
ground to overhead
11:10

last minute wod

21-15-9
deadlift 225#
push jerk 135#
calorie row

mackey: 8:02
dusty: 8:22

6 mile cf7 run

cf7

“Cleaning Ladder”

At the top of each minute perform:

Minute 1: 1 Hang Clean (135 lb./95 lb.), 1 Push-up
Minute 2: 2 Hang Cleans (135 lb./95 lb.), 2 Push-ups
Minute 3: 3 Hang Cleans (135 lb./95 lb.), 3 Push-ups
Minute 4: 4 Hang Cleans (135 lb./95 lb.), 4 Push-ups

mackey @ 135#: 11 rds + 12 hang cleans
joey @ 65#: 10 rounds

tabtata painful

20:10 x8 each round
calorie row... 78
double unders... 224
kettlebell swing... 68
double unders... 219
calorie row... 58

crossfit games' regional event 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
15:45

5k run.. it was hot.

crossfit games' regional event 4

For time:
100 Pull-ups
100 Kettlebell swings, 53#
100 Double-unders
100 Overhead squat, 95#

as rx'd: 23:43
(completed pu, kbs, du at 13:00 min)

fridaze

5k row: 18:03 PR!

5 rds:
10 pushups release at bttm
10 curls 25# DB
10 press 25# DB
7:00

50x DB squat clean and jerk 25#DB
6:30

cf7 run

5 mile

wednesday

gateway park mtb trail
9 miles
42 mins

"diane"
mackey: 11:36
joey: 12:21

memorial day

crossfit seven:
MURPH "body armor"
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

mackey: 55:00 20# vest
joey: 55:00 blue band


sansom park 5.5 miles: 25 mins

overtime

AMRAP on 4000psi:
5 hang power cleans
7 thrusters
9 step ups
50m farmer's carry

mackey @ 30#: 8 rds
hobbs @ 25#: 6.5 rds
kasey @ 25#: 6.5 rds
grindstaff @ 15#: 6.5 rds

5 rounds of "cindy":
mackey: 3:32
kasey: 3:35

rest day?

5 mile run.... 40 mins

crossfit seven

15 minutes to find max Power Clean

followed by:
50 Overhead Squats for time (95/65 lb.) with 5 pullups on the minute every minute.

mackey: 1:56... 245# pc
joey: 5:54... 125# pc

half-ass

4 rounds for time:
400m run
25 air squats
8:50

4 rounds for time:
25 calorie row
25 pushups, release at bottom
9:28

50 deck pistols
not for time

for time:

3 rounds for time:
20 overhead situps
20 supermans
20 russian twists
20 toe touch to sky
20 plank to pushups
10:13

150 wallballs for time:
20# to 8' target...
5:45

twofer

AMRAP 15
3 bear reps
6 burpees
9 pullups

chris @ 35#... 6 rds+4
joey @ 35#... 8 rds+1
matt @ 95#... 4 rds+1
mackey @ 95#... 10 rds

Seven rounds of:
35 Double-unders
1 Snatch

8:23 @ 995#
135-135-145-145-(155f)-145-145-145

mtn ath

6 rounds for time:
25 calorie row
50 air squats
25 pushups
50 double unders

27:31

run to Alsbury Animal Hospital

5k to AAH with kid in stroller.

AMRAP 30 minutes

24" plyo box
35# sandbag

the following movements equal 1 rep:
sandbag get-up
goblet squat
sandbag step-up L
goblet squat
sandbag step-up R

as rx'd: 78 reps

jerry & grace

jerry:
1 mile run
2k row
1 mile run
21:31

grace:
squat clean and jerk @ 135#
5:37

sansom park

mountain bike ride..
9 miles: 41:18

mondays

burpee ladder per minute:
crunchy: 15rds +11
capt: 14rds
clark: 11rds
mackey: 17rds +17

8 rds:
400m run
20 air squats
20 walking lunges

7 years

for time @ 65#...
50 pullups
50 thrusters
50 pushups
50 sdhp
50 situps
50 overhead lunges
50 air squats

19:09

bunked out

50m sled drag 90#
50m farmer's carry 140#
50m farmer's carry 80#
step ups 300 (as a team)

mackey, crunchy, felix, capt

15:05

thursday

annie
50-40-30-20-10
double unders
situps
mackey: 5:06
joey: 9:15 (3:1 skips)

thunderstorms

5 rounds for time:
15 thrusters 95#
15 burpees, bar-facing
400m run
23:47

rack jerk 1-1-1-1-1
205-225-255f-245f-245

crossfit seven and front squats

With a continuous running clock, complete:
Two minutes max rep Wall Balls
Two minutes max rep Burpees
Two minutes max rep Double Unders
800m Run
21 Power Cleans (135 lb./95 lb.)
100 situps

mackey: 54/35/170= 259 ... 15:06
joey: 47/21/250(singles)... 16:21

front squats: 5-5-5-3-5-2-5
135-185-195-205-205-225-205

big cedar wilderness trail

14 miles

ouch

sansom park

3 laps. 5.5 miles each.
they all sucked equally

3 wods for time:

back squats 5-5-5-3-5-2-5-1-5-1
275-275-275-295-275-305-275-325-295-325
22:58

100 plank walk ups to push up:
8:16

4 mile run with ax in stroller.
30 minutes

5k

5000m pushing ax in the running stroller.

22:30

mtn ath - 7

death by sandbag 35#
AMRAP 20 minutes:
10 goblets
10 stepups 24"
10 OH lunges
370 reps

3 rounds for time:
20 situps
20 supermans
20 touch toes to sky
20 planks to pushups
9:54

friday

AMRAP 10 minute:
35# sandbag getups
52

10 rounds:
60 seconds of rowing, all out effort
60 seconds of rest
10 pushups during each rest time.
3061 meters
100 pushups

cf7 run

5.5 mile

day 5... mountain athlete

15 rounds 30:30 row:rest
2391 meters

50 reps for time:
knee jump to 24" box jump
8:43

3 rounds for time:
10 deadlifts 275#
50 double unders
3:59

mountain athlete... 4?

5 rounds for time:

20 air squats
20 lunges
10 jumping lunges
10 jumping squats
1000m row

30:43

OCNP

oak cliff nature preserve
8.35 miles per lap:
lap 1 (crunchy, clark) 2 hrs
lap 2 (solo) 44 minutes

day 3- mountain athlete

5 rounds for time:
10 power cleans 135#
20 calorie row
30 step ups 20" box, 35# sandbag
40 squats 35# sandbag

33:32

day 2.... mountain athlete

cf7 run... 7 miles

part 1
6 rounds:
5 front squats (heavier each set)
10 pushups (release at bottom)
10 weighted situps
10 weighted back extensions
185-195-205-215-225-225
15:44

part 2
5 rounds:
15 goblet squats #35 sandbag
10 jumping squats
800m mountain bike sprint
17:22

mtb!

sansom park
5.5 mile laps:
lap 1 (with crunchy): 45 minutes
lap 2 (solo): 26 minutes

day 1: MOUNTAIN ATHLETE

warm up:
3 mile 29:15 capt, crunchy, felix, clark

endurance:
2 mile 13:44

work capacity:
5 rounds for time:
20m walking OH lunge 45#
10x situps 45#
60 double unders
15:34

soccer

2 indoor soccer games today

3 rounds:
50 double unders
30 ghd
30 back extensions

tony's wod

4 rounds for time:
500m row
10 pullups
20 pushups
30 air squats

mackey 15:33
crunchy 18:10
clark: 20:44

why two?

21-15-9
squat clean, left lunge, right lunge @ 95#
box jump 36"
17:22

half angie:
50 pullups
50 pushups
50 situps
50 air squats
6:44

more stuff

3 mile run:
noyes, clark, esparza, me
30:15

3 rounds for time @ 135#
20 deadlifts
15 power cleans
10 cleans
5 hang cleans
50 situps
20 minutes?

stuff

cf7 run
10k: 54 minutes

10 rounds for time:
3 front squats 135#
5 ghd situps
7 burpees
14:00?

in a hotel room...

6 rounds of max reps for 1 minute of each movement:
air squats- 41-46-41-47-44-44
situps- 38-36-35-38-38-39
pushups- 23-33-31-31-31-35
supermans- 50-59-63-56-56-57

total:
squats 263
situps 224
pushups 184
supermans 341

30 minute test

30 minutes to complete the following:
-5k run
-amrap of CINDY in the time remaining.

5k: 21:15
cindy: 8 rds

core... soccer

3 rounds for time:
15 deadlifts 225#
50 situps
50 supermans
13:31

soccer game.

Crossfit Games 11.3 wod

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
20 rounds: 40 reps

skill work:
5 rounds: sp @ 95#
1 press, 1 pullup, 1 ring pushup
3 press, 3 pullup, 3 ring pushup
5 press, 5 pullup, 5 ring pushup

run/squat/row!!!

3 mile run with Capt. 29:00

every 30 seconds for 10 minutes, perform a back squat @ 80% of 1RM
20 reps @ 275#

10 min TT row
2767m

crossfit games 11.2 wod

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

mackey: 417 (11 +9dl, 12 pu)
dusty: 434 (12 + 2dl)
felix: 288 (8)

run

8 mile run

5k! and some deadlifts

5k run... 20:49

deadlift x5
365-365-385-365-325

5 rounds:
30 situps
30 back extensions

stuff...

5 rounds for time:
50 double unders
25 box jumps 20"
15 medicine ball cleans 20#

10:01

run and back squat

2 mile run
15:26

back squat x5/ situps x20
135
135
135
185
205
225
245
245
235
235

sealfit wod

Row 500, 30 x Dead Lift (155#)
Run 1600m, 10 x Squat Cleans (95#)
Row 1000, 20 x Dead Lift (155#)
Run 800m, 20 x Squat Cleans (95#)
Row 2000, 10 x Dead Lift (155#)
Run 400m, 30 x Squat Cleans (95#)

mackey 37:40
crunchy 39:56

pissed off ANNIE

for time:
50-40-30-20-10
calorie row
100-80-60-40-20
double unders

mackey: 11:58
kasey: 14:21
dusty: 13:50

thursday

5 rounds for time:
5 deadlift 225#
10 burpees
100m sled drag 90#
rest 2 minutes

mackey:
1:15
1:19
1:24
1:32
1:38

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches @ 75#
7 rounds

50 each arm:
1 arm situps @ 20# kbell

front squat

5-3-5-2-5-1-5-1-1
205-235-235-255-235-275-235-285-300

50-40-30-20-10 for time:
double unders
situps
5:10

50-40-30-20-10 for time:
double unders
supermans
4:56

1 min ladder- rowing

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
3250m

for time:
100 situps
100 supermans
4:55

triplet

65% of 1 rep max:

3 rounds of:
10 back squat (mh 225#)
30 situps

rest 1 minute
3 rounds of:
10 shoulder press (mh 105#)
30 air squats

rest 1 minute
3 rounds of:
10 deadlift (mh 275#)
30 pushups

mackey: (18:41) 16:41

twosday

cf7 run: 5 mile 41:38

4 rounds for time:
15 deadlifts 225#
15 box jumps 24"
30 DB walking lunges 40#
20:02

crossfit total

mackey
back squat: 345#
shoulder press: 160#
deadlift: 430#
CFT: 935#

joey
back squat: 145#
shoulder press: 75#
deadlift: 215#
CFT: 435#

thurs

5 rounds...
10 back squat 135#
20 GHD

5 rounds...
20 supermans
20 count plank hold.

outdoor soccer... 90 mins

COWTOWN 2011!

cowtown half marathon 13.1 miles: 1:39:26
202/5280
7:39 pace

saturday

back squat x5, 25 situps after each round:
135-225-275-255-255-255-135-135

5k run with joey... cowtown!

max reps:

5 rounds of max reps for each exercise for 1 minute:

double unders- 84, 91, 95, 82, 95 = 447
air squats- 48, 46, 47, 48, 47 = 236
situps- 45, 42, 42, 41, 43 = 213
calorie row- 30, 26, 27, 25, 27 = 135
rest for 1 minute

advanced ropes class: day 1

2k row for time:
7:11

3 rounds for time:
50 situps
50 supermans
8:29

ocnp

10 miles at oak cliff nature preserve

part 2 of 48hours

annie:
50-40-30-20-10
double unders
situps (touch toes)
mackey 5:00
kasey 5:19

2 mile run

100 reps for time:
front squat 45#
left lunge 45#
right lunge 45#
16:48

thurs

cf7 run: 10k

for time:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
ohs 95#
pullups
9:48

for fun:

4 mile run with Noyes.

team wod for time:
150 deadlifts 225#
300 situps
crunchy/mackey: 9:15

monday?

8 mile run from crowley through burleson... 60 minutes.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
7:24 @ 45#db

3-fer saturday

amrap 15:
3 muscle ups
10 leg lifts from the rings
9 rounds

5 rounds for time:
30 double unders
15 pushups
3:35

for time:
50-40-30-20-10
double unders
situps
5:48

new squat rack!

75 overhead squats 75# for time:
3:54 @ 3 sets

5 rounds for time:
5 back squats body weight (195#)
10 pullups
20 pushups
7:49

"wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
18:03

105 situps for time:
3:17

two fer tues

cf7 run 5 miles 42 minutes

AMRAP 20:
5 hspu
10 toes to bar
15 medicine ball cleans
9 rounds + 5 hspu

super bowl sunday!

for time:
1000m run
50 wallball
1000m run
50 wallball
1000m run
50 wallball
1000m run

mackey: 27:15
noyes: 35:45

DT & ANNIE

dt @ 155#:
12x deadlifts
9x hang power cleans
6x push jerks
10:56

annie:
50-40-30-20-10
double unders
situps
6:19

twofer 10 minutes

10 minute AMRAP burpees: 150
10 minute max distance row: 2683m

deads and rowing

21 deadlifts
500m row
18 deadlifts
500m row
15 deadlifts
500m row
12 deadlifts
500m row

15:10

100 situps: 5:00

shoulders

shoulder press x 10/ max pullups/ max pushups

95# / 21 / 35
105# / 23 / 31
105# / 21 / 27
95# / 18 / 31
100# / 26 / 30

arkansas state park...

10k run.. hilly.. 46 minutes

friday @ cf7

four rounds for time:
5 Front squats 185#
10 Burpees
15 Pull-ups
20 Wallballs

12:51

thursday

6.5 mile CF7 run

twosday

7 mile run... 55:00 minutes

3 rounds for time:
10 deadlifts 275#
50 double unders
mackey: 3:04
dusty: 4:19

"curtis p"

1 rep of "curtis p" is:
-power clean
-lunge left
-lunge right
-push press

AMRAP 30:
61 reps @ 135#

saturday

for time:

750m row, 21 burpees, 9 thrusters 95#
500m row, 15 burpees, 15 thrusters 95#
250m row, 9 burpees, 21 thrusters 95#

13:09

overtime bitches $$$

for time:
4 rope climbs
20 pistols
3 rope climbs
16 pistols
2 rope climbs
12 pistols
1 rope climb
8 pistols
15:40

150 situps for time:
6:03

2010 benchmarks

rowing
5k: 18:08
2k: 7:01
500m: 1:28

running
13.1: 1:38:00
5k: 21:33
400m: 1:03

lifts
deadlift: 460#
back squat: 355#
shoulder press: 180#
overhead squat: 185#
front squat: 275#
bench press: 235#
clean & jerk: 225#
snatch: 165#

wods
fight gone bad: 402
tabata: 436
filthy 50: 18:55
fran 3:18

crossfit seven's wod:

For time:
21 Back squats (body weight) 190#
21 Burpees
21 Kettlebell swings (1.5 pood)
21 Pull-ups
21 Box jumps
21 Toes to bar
21 Double unders
21 Handstand pushups
800m Run

13:30

5 rounds:

500m row
20 burpees
10 squat cleans 135#

27:38

more miles

cf7 morning run from rivercrest country club. 6.5 miles

core

6 rounds for time:
25 situps
25 supermans
5 deadlifts 315#
14:09

150 air squats for time:
4:09

sunday...

3 rounds for time:
6 muscle ups
30 box jumps
12 handstand pushups
30 wallballs 20#
18:13

for time:
50-40-30-20-10 Double Unders
10 burpees after every round of DU
4:36

saturday

9 mile run around town. easy pace, rain, 40 degrees.
1:20:00

ANGIE

100 pullups
100 pushups
100 situps
100 air squats

14:57

hugugley assessment

trinity river trail run... 7 miles: 56 minutes

huguley physical assessment:
15:04 run,
51 pushups
73 situps
18" stretch
12% bmi

deads and bodyweight...

complete 45 deadlifts @ 275# for time
15 situps at the beginning of every minute.
as rx'd: 6:54 (90 situps)

bodyweight test:
50 pullups for time: 2:13
rest 1 minute

100 pushups for time: 3:35
rest 1 minute

150 air squats for time: 3:49

family sick day

3 rounds for time:
21 push press 75#
12 burpee pullups

1st time: 5:33
rest 5 minutes
2nd time: 6:28

150 situps for time: 5:49

3 fer...

3 rounds for time:
100 double unders
30 overhead squats 75#
15 pullups
14:58

150 situps for time: 6:34

150 pushups for time: 6:58

row

5000 meter row: 18:50

this one hurt.

AMRAP 20:
10 push press 115#
10 box jumps 24"
10 kbell swings 2 pood

9 rounds

cf7 run

5.6 mile run with the cf7 crew... 45 minutes?

first wod back from the "sickness"

3 rounds:
1000m run
20 pullups
30 pushups
40 situps
50 air squats

33:00