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)