sunday

AMRAP 10
250m row
25 pushups
5 rounds

AMRAP 10
30 double unders
15 box jumps 30"
7 rounds

60 situps for time:
1 pood @ 4:59

ouch

3 rounds for time:
20 double unders
20 box jumps
20 plank to pushups
20 situps
10 hspu
9:26

GI JANE:
100 burpee pullups (1 ft above reach)
16:06

turkey day

cf7 run
6 miles

filthy 50

mackey 20:10
dusty 20:08

8 miles with my son

8 mile run. stoppped to play at two playgrounds.

do it twice...

7 rounds for time of:

3 Deadlifts 225 lb
5 Handstand pushups
7 Kettlebell swings 53 lb
9 Box jumps 24"

14:04 @ 9000'
rest 5 minutes
8:08 @ open'

i need a rest day

6 rounds:
500m row
rest 2 minutes

shoulder press 5-5-5-5-5
135-145-135-135-135

for time:
100-80-60-40-20 double unders
25-20-15-10-5 1 arm situps

cf7 mu & du

1 Muscle up
50 Double-unders
2 Muscle ups
40 Double-unders
3 Muscle ups
30 Double-unders
4 Muscle ups
20 Double-unders
5 Muscle ups
10 Double-unders

6:31

cf7 run

10k

5k @ elevation

500m row @ 18000'
rest 1 minute
1000m row @ 9000'
rest 1 minute
1500m row @ 6000'
rest 1 minute
2000m row @ open

2:11
4:02
5:52
7:07
rx'd: 22:12
row time: 19:12

GRACE x2

30 reps clean and jerk

@ 195# 11:14
@ 135# 3:01

WHITE

5 rounds for time:
3 rope climbs
10 toes to bar
21 oh lunges 45#
400m run

3 rounds @ 6000' 16:00
2 rounds @ open' 8:40
total: 24:40

at 9000'

for time:
500m row
50 box jumps 20"
50 pushups
50 situps
50 jumping pullups
50 back extensions
50 dips
20 each arm, TGU 35#

35:00 @ 9000'

angie @ 6000'

angie
100 pullups
100 pushups
100 situps
100 air squats

18:40 @ 6000'

wow that hurt...

3 rounds:
1000m row
40 pushups
40 shoulder press 45#

1000m row times
3:17
3:34
3:30

2 fun ones...

40:20x2 double unders 75/57
40:20x2 pushups 29/20
40:20x2 double unders 64/56
40:20x2 pushups 22/18
40:20x2 double unders 63/60
total du: 375
total pu: 89

3 rounds for time:
30 wallballs 20#
20 overhead squats 75#
10 pullups 45#
rx'd:13:19

for time:

300m row
20 push press
300m row
15 push press
300m row
10 push press
300m row
5 push press

mackey @ 95#, 9000'... 8:51
crunchy @ 95#, 6000'... 8:55

last minute wod

10-9-8-7-6-5-4-3-2-1
deadlift 225#
burpees
5:25

100 weighted situps 25#

CFDC

AMRAP 20:
5 L pullups
5 hspu
10 goblets 70# sandbag

9 rounds