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