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