butt

5 rounds for time:
20 OH lunges 45#
9:02 @ 6000'
rest 5 minutes
7:02 @ open'

sunday

as many reps as possible:
4 minutes work: 1 minute rest x 4 rounds
@18000'...14 reps
@9000'...20 reps
@6000'...24 reps
@0000'...31 reps

indoor soccer game.

@ 6000'

tabata FGB (scaled) 20:10 x 8 of each exercise, lowest score is final score:
wallball 11
sdhp 10
box jump 7
push press 7

100 weighted situps for time @ 20#
4:48

2 fer

every minute for 20 minutes, perform: 1 power clean, 2 front squats:
225 x10
215 x2
205 x3
185 x5

for time:
10-9-8-7-6-5-4-3-2-1
pullups-pushups-situps-squats
9:23 @ 6000'
rest 5 minutes
5:50 @ 600'

3sum

"bradshaw"
18:33

2000m row @ 6000'
7:59

sled drag @ 50m
70 - 115 - 160 - 205x3 - 250x3 - 295PR

first wod at elevation

9 rounds for time:
5 dumbbell thrusters 25#
5 pullups
5 burpees

@ 6000'
11:15

northshore

12.5 miles
66 minutes

3 rounds for time:

sled drag 70m
7 muscle ups
sled drag 70m
7 hspu
sled drag 70m
L-sit :30
sled drag 70m
20 pistols

27:11

AMRAP 20

BURPEE PULLUPS

174

cedar hill state park

fwfd cycling club ride:

cedar hill
8 mile loop (6 riders)
3 mile loop (5 riders)
12.5 mile loop (solo) 1:08:58

Sunday

5 rounds for time:
7x cleans 155#
9x kbell 70#

7:35

cf7

deadlift 5-5-5 / 1-1-1-1
315-365-405 / 423-433-443-458

for time:
15 pullups
25 burpees
35 box jumps
45 kbell swings 53#
55 calorie row
7:10

cf7 run

10k

shoulders

shoulder press 5-5 / 3-3 / 1-1
135-145 / 155-155 / 160-165

5 rounds for time:
400m run
15 push press 100#
15 pullups
15:45

3 sum

100 Double unders
90 Flutter Kicks
80 Squats
70 Push ups
60 Kettlebell swings (53lb. /35 lb.)
50 Sit-ups
40 Box jumps
30 Pull-ups
20 Ring dips
10 Handstand push ups
mackey: 19:21
dusty: 18:45
ryan: 17:10
curtis: 18:38

double under tabata: 35 reps
2 rounds for time:
100 calorie row
100 situps
mackey: 17:00?

cf7

back squat
10x 225#
8x 275#
6x 305#
4x 315#
2x 335#
2x 355#

3 rounds for time:
20 kettlebells swings 53#
20 burpees
mackey: 5:05
dusty: 4:45

cf7

3 rounds for time:
10 deadlifts @ 225#
50 double unders
2:12

100 weighted overhead situps 25#

vs. curtis

5 rounds for time of:
5 power cleans 135#
10 box jumps 24"
2 rounds of "cindy" (5-10-15)
200m run

mackey: 15:04
curtis: 14:45

time trial

2000 meter row:

6:51