cf7 wods

MTB
gateway park 6 miles: 28 mins

CF7
Reps 10-9-8-7-6-5-4-3-2-1 of:
Weighted pull-up 20#
Box jump 30"
9:55

slow skill

15-12-9
bench press 135#
pullups
hspu
13:30?

25-20-15-10-5
GHD situps
back ext
plank to pushups
17:30?

cf7

15 Ground to overhead 155#
200m OH Walking lunges 25#
15 Ground to overhead 155#
800m Run

17:30

still hot...

for time:
10-9-8-7-6-5-4-3-2-1
kettlebell swing 70#
burpees
thrusters 95#

mackey 12:40
crunchy 23:45

mtb

sansom park mtb!
lap 1: SS 29er... 4.5 miles, 22:00

lap 2: yeti FS... 4.5 miles, 33:00

tuesday?

5 mile run

oly work and bodyweight metcon

Every minute on the minute for 10 minutes perform:
1 Power clean
2 Front squats
225-225-235-235-235-225-225-225-225-225

amrap7:
4 Handstand push-ups
5 Static pull-ups
12 Squats
148 reps

josh's wod

5 rounds for time:
5 sandbag cleans 70#
10 burpees
10 push press 45#
20 walking lunges

rookie: 9:46
josh: 11:30
mackey: 7:01

cf7

back squat 2RM tempo 3 seconds down, explode up
225-275-275-275-275

4 rounds:
300m row
max ring pushups
22-16-20-15

twofer core

cf7:
15 deadlifts, 15 ring dips
12 deadlifts, 15 ring dips
9 deadlifts, 15 ring dips
6 deadlifts, 15 ring dips
3 deadlifts, 15 ring dips
15:33 @ 352#

annie pyramid
10-20-30-40-50-40-30-20-10
double unders-situps
11:46

5 mile run

45 min?
pushing ax, uphill, in the heat.

europa!!

wod #1
AMRAP 6 of 21-15-9
2 pood kettlebell swing
95# thruster
mackey: 99 reps
ryan shupe: 99 reps
curtis: 113 reps

wod #2
AMRAP 5 of 30 double unders, 20 box jumps 30":
mackey: 188 reps
ryan shupe: 146 reps
curtis: 145 reps

cf7 wednesday

AMRAP 15:
5 pullups
10 pistols
15 situps
mackey: 10 rds rx
joey: 8 rds band pullups, pistols

death by 10 meters:
mackey: 18 rds + 17
joey: 13 rds

tuesday ... late night

50 reps for time with 25# dumbells
atomic manmaker (consists of):
burpee
pushup
row L
pushup
row R
squat clean to thruster
overhead lunge L
overhead lunge R
18:13

150 situps for time:
5:56

crossfit games' masters' wod

10 hspu
20 wallball 20#
30 toes to bar
40 power cleans 135#
50 burpees
60 sdhp 75#

mackey: 13:50

good and bad

gateway mtb:
12 miles 55:10:01

snatch 145#
clean and jerk 205#

friday

5 rounds for time:
20 burpees
20 overhead lunges 45#
mackey: 11:09
crunchy: 14:38

for time:
double under/situps/deads 135#
50-50-25
40-40-20
30-30-15
20-20-10
10-10-5
mackey: 8:33

crossfit games' wod

for time:
5 rope climbs, 5 c&j 145#
4 rope climbs, 4 c&j 165#
3 rope climbs, 3 c&j 185#
2 rope climbs, 2 c&j 205#
1 rope climb, 1 c&j 225#
18:17

amrap 5: 1pood snatch alternate arms
92

first day back

5 mile run
108 degrees