last minute wod

5 rounds for time:
5 hspu
10 burpees
15 thrusters 75#
12:43

4 rounds for time:
25 situps
25 supermans
5:10

AMRAP 20

5 dead hang pull ups
10 pushups release at bottom
20 double unders

mackey: 16 rds + 1 pullup
crunchy: 11 rds

saturday

AMRAP 20:
5 burpees every minute
max reps box jumps 24"

100 burpees/ 299 box jumps

on the move truck :(

3 rounds for time: (20 min time limit)
30 wall ball shots 20#
30 squat snatches 75#
19:22

200 situps for work capacity

power cleans and pushups

weighted pushups
45-90-115-140-140

1 rep max power clean
185-205-225-245-225

10 rounds for work capacity:
1 power clean
1 hang power clean
1 hang squat clean
20 pushups
135-155-165-165-170-155-155-165-165-165

last minute...

3 rounds for work capacity...
30 back squats 135#
60 situps

3 rounds for time:
10 overhead squats 135#
50 double unders
5:36

3 wods....

3 rounds for time:
15 burpees
50 double unders
round 1: 3:54
round 2: 4:40

21-15-9-5
strict pullups
hspu

"Cedar Hill State Park" mtb race

smurfboy 4 hour endurance mountain bike race
cedar hill state park
8 mile laps

moving time: 3:28:04
distance: 34.25 miles
avg: 9.9 mph

cf7 run

5.5 mile

back squats 2-2-2-2-2-2-2-2

315-325-335-325-315-315-315-315

2 min max pushup hand release: 66
2 min max situp abmat: 80

B shift

3 rounds for time:
100 double unders
20 GHD
20 oh lunge 45#
10 back ext
10 hspu
5 power snatch 95#
5 muscle ups

22+ minutes

Sunday

indoor soccer game 40 minutes

outdoor soccer game 90 minutes

CINDY ... CFT

amrap 20:
5 pullups
10 pushups
15 air squats
mackey: 23 rounds
crunchy: 18 rounds

CFT:
mackey: 935# bs-340, sp-155, dl-440
crunchy: 825#
josh: 695#

2-2-2-2-2

front squats
275-295-275-245-225
push press
135-155-185

5k from home to BRiCk
5pm, 105 degrees... 20:43

morrison

for time:
50-40-30-20-10
wallball shots 20#
box jumps 24"
kettlebell swings 53#

mackey: 26:40
crunchy: 37:07

for time:

3 rounds for time:
12 front squats 135#
12 burpee pullups

7:36

filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

mackey: 20:02
dusty: 24:20
crunchy: 32:00