cf7

9-7-5
deadlifts - 275#
rope climbs - 10'
8:33

amrap 5: hspu
39

cf7 run intervals

rest 1 minute between runs:
800m
400m
400m
400m
200m
200m
200m
200m
200m

18:15... 10:15

"santiago"

18 dumbell hang squat cleans 25#
18 pullups
10 power cleans 135#
10 hspu

5 rounds: 27:00

fran

21-15-9
thrusters 95#
pullups

mackey: 3:35
curtis: 3:25
joey: 6:41 (blue band, 55#)

3 rounds for time:

30 calorie row
30 clapping pushups

mackey: 12:05
crunchy: 10:55

foursome and a run

5 rounds for time:
35 double unders/200m run ... 6:25
REST ONE MINUTE

5 rounds for time:
30 double unders/15 pushups ... 5:26
REST ONE MINUTE

5 rounds for time:
5 deads 275#/10 burpees ... 7:44
REST ONE MINUTE

5 rounds for time:
10 pullups/7 box jumps 24" ... 3:59
DONE

5k pushing Ax... 22 minutes?

3 some

-5 mile run

-shoulder press 2-2-2
155-155-155

-AMRAP 7
2 power snatch 135#
4 box jump
4 hspu
8 rds + 1 ps

-combat challenge course
5 rounds

bro & fro

10-9-8-7-6-5-4-3-2-1
power cleans 135#
burpees
pullups

mackey: 13:32

FIGHT GONE BAD 6

fight gone bad:
mackey: (bunked out) 332
joey: 188

wife and i

every minute for 20 minutes:
power clean
hang power clean
thruster
155#

max double unders for 3 minutes:
254 (130 consecutive)

2000m run
pushing ax in stroller
dragging 65# sled
18 minutes

tuesday

cf7 5am run.. 5 miles

cf7 wod:
5 rounds for time:
3x 185# power cleans
7x burpee box jumps 24"
200m run
9:33

AMRAP 2:
53# kbell swings
61 reps

cf7 wod

3 rounds with one minute rest between rounds of:

As many rounds as possible in three minutes of:
4 Sumo-deadlift high pulls (115 lb./85 lb.)
4 Thrusters
1 Muscle-up

mackey: 11 rds rx'd
joey: 8 rds 55#
curtis: 11 rds rx'd


firefighter combat challenge practice
5 rounds

running

1600m run, rest 3 minutes
1200m run, rest 2 minutes
800m run, rest 1 minute
400m run

6:45
4:40
3:02
1:24

clean & jerk, front squat

clean & jerk
205-205-215-215-225

front squat x3
250-265-275-225-225-225-225-225

5 rounds for max reps of: 30sec work/30sec rest
thruster 75#: 67
sdhp 75#: 93
burpees: 59
total: 219

two-fer

50 pullups ... 1 break

karen ... 9:10

10 rounds for time:
25m slalom run
5 burpees
25m sled drag 100#
5 kbell 70#
rest 1 minute
19:20

3-fer

Eight rounds for max reps of:
75 pound Push press, 20 seconds Rest 10 seconds
Jumping alternating lunge, 20 seconds Rest 10 seconds
mackey: 148pp + 121 lunge

100 1-arm situps 20#
5:22

3 rounds:
60sec:30sec... plank hold:rest

power clean/burpee

for time:
15-12-9-6-3
power clean 135#
bar facing burpee
7:30

thursday run

5 miles from rivercrest country club