30th of december

4 rounds for time of:
400m run
50 air squats

mackey: 11:13
crunchy: 12:15
josh: 15:25

Crossfit Total 2011

Back squat 355# pr
Shoulder press 175# pr
Deadlift 475# pr

CFT 1005# pr

run

5 mile run

merry christmas

4 rounds for time:
25 calorie row
25 pushups
25 push press 75#

13:17

xmas eve

starting with burpees:
run 1 mile
10 burpees every 2 minutes
mackey: 7:54
crunchy: 9:58

50 reps for time @ 45#
front squat
left lunge
right lunge
mackey: 9:05
crunchy: 9:20

AMRAP 20

1 muscle up
2 power cleans 195#
3 front squats 195#
4 hspu

11 rds + 1 mu

last day before colorado

5 mile run

for time:
5 muscle ups
15 back squats 95#
10 muscle ups
30 back squats 95#
15 muscle ups
45 back squats 95#

15:39

mtb

sansom park solo ride
yeti 575
7 miles: green, blue, joel's loop, dam drop,
1 hour?

rest day?

For time:
60 Thrusters 95# with 5 burpees every minutes on the minute, starting with burpees

mackey: 4:42
dusty: 5:37

northshore

20 miles... 1:58:59
rigid SS 29er

3 fires... then this.

3 rounds for time:
10 power cleans 135#
20 wallball 20#
30 kbell swings 35#
40 pushups

16:50

5 rounds for time:

5 burpee box jumps
7 sdhp 95#
9 thrusters 95#

mackey: 7:35
crunchy: 9:54
tony: 10:49

cf7 run

10k

Fight Gone Bad

407

10-10-10!!

5 rounds for time:

10 air squats
10 lunges
10 jumping squats
10 jumping lunges (5 per leg)
10 scotty bobs 45# (pushup, row L, pushup, row R)
10 DB hang power cleans 45#
10 pullups
21:57

100 situps for time:
2:42

20-20-20!!!

AMRAP 20
box jumps 20"
20 double unders at the beginning of every minute for 20 minutes
194 box jumps, 400 double unders @ 9000'

5k with ax... 24 minutes

before i left work...

tabata row
20:10 x8 @ 18000' 620m
20:10 x8 @ 9000' 721m
20:10 x8 @ 6000' 754m
20:10 x8 @ open 813m
2908m

canadian regional wod:
50-40-30-20-10 double unders, 10 burpees each round:
4:50