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