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