end of the year!!! almost

3 rounds for time:
15 hang power cleans 135#
15 burpee box jumps 24"
9:52

3 power cleans every minute for 10 minutes @ bodyweight 195#

saturday

21-18-15-12-9-6-3
thrusters 95#
pullups

10:50

tony's b'day

5 minute max reps hspu
3 minute max reps ground to overhead 155#
1 minute max reps double unders

38
11
96
total score: 145

amrap 20

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

i think i did 8' wallball shots
11rds + 5reps

christmas eve

11.25 mile run

sunday

tabata something else
20:10 x 8rds x 4 exercises
pullup 87
pushup 106
situp 121
air squat 125
total: 439

shoulder press 5-5-5-5-5
130-130-145-125-125

pain?

5 rounds for time:
10 one arm snatch 70# dumbbell (5 each arm, alternating)
25m fwd tire drag
25m rev tire drag
14:25

50/5-40/4-30/3-20/2-10/1
air squats/rope climbs
14:20

longest chipper ever

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

mackey: 28:37
tony: 27:34

ouch... ouch

10.1 mile run with Kramer

amrap12
15 deadlifts 155#
15 deficit push-ups on 25s#
15 box jumps 24"

this was fun...

30 minute time limit to complete:

5000m run
max rep 185# clean & jerks

20:13 run
21 reps

saturday wod

for time:
7 deadlifts 275#
30 air squats
7 hpsu

mackey: 7:45
tony: 13:15

this day sucked

2:00 max effort
1:00 rest
1:00 max effort
:30 rest
:30 max effort
2:00 rest/transition

mackey
thrusters: 39-18-9 = 66
burpees: 41-22-11 = 74
pullups: 48-20-13 = 81

tony
thrusters: 30-25-15 = 65
burpees: 25-20-10 = 55

2 of 5

back squat x5
225-255-275-245-225

annie
50-40-30-20-10
double unders
sit ups

mackey: 4:43

1 of 5

ohs x3
165-185-165

snatch x1
135-155-165-155-135

jeremy
21-15-9
overhead squats 95#
burpees
Mackey: 4:14
Tony: 4:21

river run

10 mile river run
tony
mackey
1:21:00

barbara

5 rounds for time:
20 pullups
30 pushups
40 situps
50 air squats
rest 3 minutes

2:35
2:51
2:57
3:24
3:09
total: 14:56 PR

tony: 18:50 PR

rest day

8 mile run

wednesday

amrap 20
1' stepups @ 18000'
534' of steps


5 rounds for time:
5 L arm snatch, lunge 53#
5 R arm snatch, lunge 53#
10 straight leg lifts
20 medicine ball cleans 20#
10 straight leg lifts
20:52

sore shoulders

5 rounds for time and load:
50 double unders
10 push jerk 135#
rest 1 minute
total: 14:38... 9:38

3 rounds for time:
50 russian twist 20#
50 supermans
4:58

amrap 15

8 ring dips
10 box jumps 24"
12 OHS 95#

mackey: 6rds + 13 reps
crunchy: 6rds + 10 reps

dec 2

10-9-8-7-6-5-4-3-2-1
deadlifts 275#
hspu

8:54

AMRAP 30

400m run
15 air squats

mackey: 13rds + 300m
tony: 13rds + 200m
grindstaff: 10rds + 200m
rookie: 10rds + 100m

amrap 20

5 thrusters 95#
10 kbell swing 53#
15 wallball 20#
20 pushups

7rds + 24reps

run

8 mile run

late night wod

4 rounds for time:
25 burpees
25 double unders

tony: 8:15
mackey: 6:34
sky: 10:52
G:12:35

front squats x5
185
205
225
205
205

sunday

press and pull
5rm press 135# / 25 pullups
4rm press 155# / 20 pullups
3rm press 155# / 15 pullups
2rm press 155# / 10 pullups
1rm press 160# / 5 pullups
9:05

100 plank to pushup
4:40

100 situps
2:25

saturday..

6x: 2:00/1:00 work/rest
max kbell 53#: 60
max double unders: 171
max push press 75#: 69
max burpees: 37
max box jumps 20": 51
max pullups: 43

total: 431

black friday

2 rounds for time @ 75#
25 power snatch
25 overhead squats
25 sumo deadlift highpulls
25 thrusters
13:28

100 reps of 1-arm situps @ 20#
4:58

thanksgiving day

9 mile run 1:20:00

Clovis

10 mile run
150 burpee pullups

partition as needed:
10 rounds of 800m run, 8 burpee pullups
10 rounds of 800m run, 7 burpee pullups

1:34:24

one day before #2

5 rounds for time:
2 rope climbs 15'
7 deadlifts 250#
14 burpees
11:21

3 stuff

10k hill course 48min ?

overhead squat
x3 95-125-145-165-185
x1 195-205pr

5x 1:00/1:00
max double unders/situps
106/46
90/42
71/43
84/38
87/36
total: 438/205

some running

9.1 mile run

5 rounds + rest

5 Curtis P (power clean, L lunge, R lunge, jerk)
max rep pullups
rest

135#-25
155#-26
170#-30
155#-23
155#-33

monday?

back squat
3x120kg...264#
2x140kg...308#
1x150kg...330#

5 rounds for time:
2 snatch 135#
3 muscle ups
4 box jumps 30"
5 hspu
9:15

amrap 15 @ 20# db
10 hang squat cleans
15 push press
20 step ups
5rds + 35 reps

annie
50-40-30-20-10
double unders
situps
5:15

sunday morning

50-40-30-20-10
row pulls
pushups
11:55

100x 1 arm situps 20#db
6:01

3fer

some long working metcon... 45 minutes at 6000'

amrap 10:
max air squats
1 rope climb every minute 15'
238 air squats
10 rope climbs

5 rounds:
30:90
max rep burpees/rest
15-16-14-15-15 = 75

run

8 mile run

run run run

9 mile run

monday monday

front squat x5
205-225-225-240-225

21-15-9
hspu
pullups
hand release pushups
9:51

roadie ride

62 kilometer road ride... 38+ miles
2 hours +

wtf

amrap 10:
25m tire flip
25m sandbag carry 100#
25m tire drag
7 rounds

some rest days

cleans...
185-205-225-225-205

5 rounds for time:
7 power cleans 185#
50 double unders
9:29

18-15-12-9-6-3
burpees
box jumps 24"
kbell 53#
11:27

and some tuesday...

morning run 7.3 miles

amrap 6:
5 thrusters 95#
7 pullups
10 rounds + 3 thrusters

max height box jump 1-1-1-1-1 (in inches)
44-46-48-44-44

finally...

deadlifts 5-5-5-5-5
365-395-415-365-365

50 burpees for time:
1:52

sunday...

21-15-9-5
ohs 95#
lateral jump over 24"
kettlebell 53#
9:26

3x: 60sec on: 60sec rest of double unders
110-114-104

i'm still sick...

jerk
x2
185
185
x1
195
205
215
225
225
235
225

run

7.5 mile run with amy kramer

monday also funday

for time:
25 GHD ... 1 bar muscle up
20 GHD ... 2 bar mu
15 GHD ... 3 bar mu
10 GHD ... 4 bar mu
5 GHD ... 5 bar mu
8:14

tabata 8 rounds 20:10 of each exercise for total reps:
row pulls
pushups
DB thrusters 25#
mackey: 92-103-62 = 257
josh: 105-64-36 = 205

sunday funday

back squat x5
275-295-275-245-245

burpee test:
max reps 2 minutes: 48
rest 1 minute
max reps 1 minute: 21
rest 30 seconds
max reps 30 seconds: 11
total: 80 reps

4th work day out of 5

3 rounds for time:
10 cleans 135#
20 box jumps 24"
30 pushups
40 situps
50 double unders

mackey: 14:40

friday...

jackie
1000m row
50 thruster 45#
30 pullups
mackey: 6:40 pr
skyler: 14:30
G: 11:33
tony: 7:48 pr

5 rounds of max row pulls @ 9000'
1:00 row/ 1:00 rest
28-29-31-30-30

run

7 mile run

two wods..

4 min max effort hspu: 41
3 min max effort pullups: 61
2 min max effort pushups: 45

4 rounds:
amrap4 rest1
15-10-5
kbell
box jumps

burpees
wallball

kbell
box jumps

burpees
wallball

wod #1: 147
wod #2: 295

legblasting

5 rounds for time:
20 air squats
20 lunges
10 jumping squats
10 jumping lunges
20 burpees
mackey: 15:35

sub'd 400m run for burpees:
tony: 21:49
G: 25:47
sky: 26:52

just another day...

commute to 14s
17 mile, 1 hour

4 rounds for time:
25 row pulls
25 pushups
25 air squats
11:15 @ 9000'

tuesday?

GI Jane
100 burpee pullups
13:06

30 squat clean thrusters @ 135#:
4:53

guadalupe peak national park

guadalupe peak summit: 8,749'
3000' elevation gain
8.4 total mileage

thursday

for time:
100 double unders
50 burpees
50 air squats
100 double unders
tony: 7:56
crunchy: 9:11
mackey: 5:41

tabata front squats 135#
:30 on, :10 rest, x5
mackey: 49
crunchy: 38

21-15-9

deadlifts 225#
ohs 135#

11:50

case of the monday's...

radio shack hill repeats...
distance: 5k
laps: 9
elevation: 85' x 9 = 765'
time: 28:01

AMRAP 15:
3 muscle ups
15 wallballs 20#
45 double unders
7 rounds + 3 reps

48 of 48

5 rounds for time:
15 squat cleans
30 pushups
15:56

150 situps for time:
4:53
(100 @ 2:59)

24 of 48

3 mile run... not for time

100 pistols (50 per leg)... not for time

free handstand hold skill work

wednesday....

AMRAP 20
3 deadlifts 315#
5 hspu
7 L-pullups

11 rounds + 3 reps

hurt...

4 rounds:
400m run
50 air squats
11:14

50 burpees for time:
2:12

mondays

6.5 mile MTB Cleburne state park

8 Overhead squats
20 Double unders
6 Overhead squats
40 Double unders
4 Overhead squats
60 Double unders
2 Overhead squats
80 Double unders

3:43 @ 115#
rest 5 minutes
4:27 @ 135#

run with Ax

7.5 mile run, pushing Ax. 1 hour.

ANGIE

100 pullups
100 pushups
100 situps
100 air squats

14:31

i want to qualify for individuals... CF games' 2013

17 mile commute to 14s... 59 minutes

30 reps of 185# clean & jerk
7:35

two a days

400m Run
100 Kettlebell swings 53# and every minute on the minute do 5 burpees
400m Run
mackey 7:32

35 mile road ride 1:37:00

sunday

100 thrusters for time at 95#

7:35

saturday

road ride to crossfit seven 15 miles

snatch

another friday

3 rounds of:
5 rep max shoulder press: 135-145-135
15 pullups
15 ring dips

2 rounds of:
3 rep max shoulder press: 150-155
10 pullups
10 ring dips

2 rounds of:
1 rep max shoulder press: 165-155
5 pullups
5 ring dips


150 situps for time: 4:24

two fer

10k run

for time:
50 row pulls - 50 wallballs
40 row pulls - 40 wallballs
30 row pulls - 30 wallballs
20 row pulls - 20 wallballs
10 row pulls - 10 wallballs
15:01

never forget 9/11

crossfit seven:
1000m row
30 deadlifts 225#
150 double unders
mackey: 6:46

seven
7 rounds:
7 hspu
7 thrusters 135#
7 k2e
7 deads 245#
7 burpees
7 kbell 70#
7 pullups
mackey: 36:08

8 rounds for time:

400m run
25 pushups
25 push pres 45#

23:15

4 rounds for time:

50 double unders
25 overhead squats 75#

8:03

Double Helen

1200m run
63 kbell
36 pullups

800m run
42 kbell
24 pullups

400m run
21 kbell
12 pullups

Mackey 21:40
Shupe 24:10

Big cedar MTB

6.5 miles

6 mile run

run to bryant irvin from rivercrest country club

crossfit seven wod

2 minutes max number of clean and jerk (185 lb./105 lb.)
10 minutes max number of burpees with 6 pull ups or 1 rope climb or 2 muscle ups every minute on the minute
2 minutes max clean and jerk

185# c&j – 15 reps
113 burpees
9 rope climbs 15″

hero wod..

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
1 Power Clean 195#

33:48

2008 CF games' wod

5 rounds for time:
5 deadlifts 275#
10 burpees

josh kercho 4:39
jake horedel 5:35
kyle holis 3:49
brent dike 4:31
crunchy 4:20
mackey 3:07
josh clark 5:35 @ 205#

cf7

4 rounds of:
2 minutes to row 250m and then do as many overhead squats (115 lb./75 lb.) as possible
Rest 2 minutes
55 reps @ 115#

1 rep max power clean
225#

versus Shupe...

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans (95 lb./65 lb.)
30 Wall balls
3 Rope climb ascents

mackey: 14:12
ryan: 15:40

tires

5 rounds:
20m tire flips
20m burpee broad jumps
20m tire/hose drag
rest 3 minutes

1- :65
2- :58
3- :56
4- :54
5- :56

road ride & nate

commute to work!
17 miles
51 minutes
avg 20 mph

Nate
amrap20
2 muscle ups
4 hspu
8 kbell 2pood
13 rds + 2 reps

this was a good one

AMRAP 10 minutes:
10 wallballs
5 burpees (add 5 burpees for every round completed)
mackey: 5 rounds + 38 reps
bryan: 5 rounds + 20 reps

squat clean ladder per minute @ 135#
8 rounds = 36 reps

Crossfit Seven competition... 1st place

wod #1
crossfit total: 955#
back squat: 355#
shoulder press: 175#
deadlift: 425#

wod #2
400m run
21-15-9
kbell 53#
OHS 95#
burpees
400m run
10:17

wod #3
100 double unders
20 power cleans 155#
then 2 rounds of:
30 wallballs
3 muscle ups
30 box jumps
10:50

48 of 48

3 mile run

24 of 48

clean and jerk x 2
185-185-205-205-205-225

3 rounds of:
1 minute max hspu/ 1 minute rest
1 minute max strict pullups/ 1 minute rest
1 minute max DU/ 1 minute rest

16/15/105
19/14/95
17/14/98

tuesday

50-35-20
wallball
rower pulls
double unders
10:15

100 tire flips

filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

19:27 PR

48hrs

5 rounds for time:
20 meter burpee broad jump
20 sdhp 75#
20 push press 75#

mackey: 11:10
tony: 17:40
crunchy: 15:37

twofer

3 rounds for time:
15 hang power cleans 135#
15 burpees
mackey:8:15

tabata 20:10x32 of
pullup 64
pushup 103
situp 108
squats 133
total: 408

meadowbrook run

3 mile run... 19:44

finally...

for time:
30 thrusters 75#
3 rope climbs
20 thrusters 75#
2 rope climbs
10 thrusters 75#
1 rope climb

mackey: 5:50
kasey: 6:50
crunchy: 9:54
bryan johnson: 6:30

2 rounds for time...

30 GHD situps
30 deadlifts 225#
30 double unders
30 OHS 95#
30 pullups

21:28

cf7 wod and then some

overhead squat 1RM
205# x1

metcon:
7 rounds for time:
3 power snatches 135#
5 burpee box jumps
6:13

4 rounds for time:
400m run
50 air squats
12:11

talk about motivated...

4 rounds for time:
30 box jumps 24"
20 deadlifts 185#
10 hspu
15:41

Crossfit FTF .. fresno strength and conditioning

Back squat 3 x 6 reps
225# 245# 275#
Bench press 3 x 6 reps
185# 185# 185#

Metcon:
3 rds for time:
20m tire flips
3 15' rope climbs
200m run
11:10

HALF DOME

Yosemite Half Dome hike/summit
Via: mist trail, john muir trail, up vernal falls, nevada falls

Total time: 7hrs 33 minutes
Total ascent: 4800'
Total distance: 17 miles

Timestamps in minutes
38 BEGIN trailhead to rock steps
13 rock steps ascent
42 rock steps to nevada falls split
107 nev falls to subdome base
55 subdome base to half dome summit
35 lunch
30 subdome half dome descent
68 subdome base to nev falls
33 nev falls to rock steps
17 rock steps descent
20 rocks to trailhead END

murphy

Murphy
1 mile run
100 pullups
200 pushups
300 airsquats
1 mile run

30:53 PR

flying to Cali

AMRAP 15:
5 deadhang pullups
10 hand release pushups
15 OHS 45#
9 rds + 3 reps

100 russian twists 20#
3:54

some stuff...

front squat 5 rep max:
225-255-235-225-225

4 rounds:
1 minute max pullups
1 minute max hspu
10 tire flips

pullups: 26-17-20-16
hspu: 12-11-13-14
40 tire flips

cameron park MTB

11 miles? this trail sucked.

run and squat

3 mile run:
14s to oakland and back.
21:00

back squat:
95x5
135x5
185x5
225x5
275x5
315x1 :(

outlaw...

3 rounds for time and reps:

5 clean thrusters 135#
50 double unders
5 clean thrusters 135#
1 minute REST
1 minute max rep burpees
1 minute REST

8:48... 25/21/24

mtb and hd

oak cliff nature preserve... 8 miles 50 minutes

AMRAP 20
sandbag getup/stepup

68 reps: 40#, 20", 9000'

2012 games wod

10 Overhead squats (135 lb./95 lb.)
10 Box jump overs (24” / 20” box)
10 Thrusters (135 lb./95 lb.)
10 Power cleans (135 lb./95 lb.)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (135 lb./95 lb.)
10 Thrusters (135 lb./95 lb.)
10 Box jump overs (24” / 20” box)
10 Overhead squats (135 lb./95 lb.)

13:38

crossfit seven saturday wod

partner chipper wod...

amrap 5:
sandbag getups 40# @ 9000'
26

overhead squats
40kg x3
50kg x3
60kg x3
80kg x3
90kg x1
90kg x3
90kg x5
100kg failed

half-assed

3 rounds for time:
600m run
30 wallball 20#
30 box jumps 24"

18:39

half dome training

5 rounds for time:
10 ring pushups
15 kbell swings 53#
20 pullups
11:50

AMRAP 20 minutes:
12" stepups with 40# pack
608 steps

lazy HD training

50-40-30-20-10 double unders
10 burpees every round
3:56

100 back squats 45#
4 rope climbs
75 back squats 45#
3 rope climbs
50 back squats 45#
2 rope clibs
25 back squats 45#
1 rope climb
19:30

day 5 HD?

5 rounds for max reps:
amrap 3 minutes, rest 3 minutes:

1 clean and jerk; 1 muscle up
2 clean and jerk; 2 muscle ups
3 clean and jerk; 3 muscle ups...

11-12-11-12-14 @ 185#

4th of july HD

5k run 24:00

AMRAP 10min 12" step-ups with 80# sandbag:
246 steps

day 3 of preparation...

1-2-3-4-5-6-7-8-9-10
box jumps 20" with 20# db
hang squat clean thruster 20# db
10:58 @ 9000'

1-2-3-4-5-6-7-8-9-10
box jumps 20" with 20# db
hang squat clean thruster 20# db
6:35 @ sea level

55 plank to pushup for time:
2:40

day 2: HALF DOME

5 rounds for max reps:
1 minute russian twists 20#
1 minute plank

151 reps of russian twists

21-15-9
1 pood curl and press (each arm)
ring dips

11:24

first day to get ready for: Half Dome 2012

2.5 hrs of rock climbing
5.7, 5.8, 5.9b

5 rds for time:
1 legblaster:
20 air squats
20 lunges
10 jumping sqauts
10 jumping lunges
400m run

18:04

CF7 wod

5 minutes max Handstand push ups
4 minutes max Air squats
3 minutes max Push ups
2 minutes max Kettlebell swings
1 minute max Double-unders

total reps: 378


8.5 miles at oak cliff... 51 minutes

amrap 12

12 push press 115#
12 pullups
12 front squats 115#

4 rds + 24 reps

it's hot...

5k run

clean and jerk 1-1-1-1-1
135-155-185-205-225

Big Cedar

BCWT 1 complete loop

18 miles... 2 hours

sansom park

sansom park mtb ... 6 miles

diane

21-15-9
deadlifts 225#
hspu

mackey: 8:03
crunchy: 9:57

good wod

4 rounds for total reps of:
AMRAP 3 minutes: rest 3 minutes
21 calorie row
14 wallball
7 burpees

mackey: 263

elizabeth

21-15-9
135# cleans
ring dips

9:29

sledding

5x 50m sled drag 115#
4x 50m sled drag 160#
avg 25 sec drags
rest 2 mins between drags

saturday class

"80"
team wod
filthy 50 + dirty 30

amanda
9-7-5
muscle-ups
135# snatch

two fer

100 box jumps 30" for time:
every minute perform 5 kettlebell swings 2 pood
7:32

2000m row
7:16

run

5 mile run

hmmm part 2

5 rounds of:
AMRAP 3 rest 2... total rounds and reps

10 pushups
5 hang power cleans
4 front squats
3 push jerk

10 rounds + 17 reps

hmmm

for time:
2000m row
150 double unders
50 burpees

12:55

combat challenge wod

3 rounds for time:
20m tire drag 100#+
5 thrusters 95#
20m tire drag
10 box jumps 24"

mackey: 5:03
bryan johnson: 6:21
crunchy: 5:58 (2 rds)

nancy

5 rounds for time:
400m run
15 overhead squats 95#

13:03

i'll try crossfit today...

crossfit seven partner wod
jt/grace/helen
brent/mackey: 16:06, we won.

crossfit hermosillo
every minute for 15 minutes:
2 bodyweight power cleans 195#
5 pullups
10 pushups

sansom park

12 mile mtb at sansom

thursday

3 mile run with crunchy

overtime $$

21-15-9
front squat 95#
burpees
pullups
7:35

cf7 wod:
deadlifting annie
35 deads 225#
150 double unders
150 situps
7:05

some crossfit...

warmup
2 rounds:
5 pullups deadhang
10 pushups
15 situps
20 airsquats
25 double unders

burgener warmup

5 rounds for time:
1 rope climb 15'
10 hspu
10 ohs 95#
mackey: 12:40
crunchy: 14:30

week of combat challenge practice..

5 rounds for time:
25 push press 75#
50 double unders
6:16

sunday

3 rounds for time:
50 double unders
40 situps
30 medicine ball cleans 20#
20 pullups
10 hspu

17:18

first mtb ride in months

grapevine northshore
22 miles

i think i hurt my back

5 rounds for time:
10 power cleans 135#
15 wallballs 20#
8:35

for time:
9-7-5
275# deadlifts
muscle ups
7:55

8 year anniversary

As many rounds as possible in 12 minutes of:

2 Power snatches (135 lb./95 lb.)
5 Burpees
15 Double unders
13 rounds

row with elevation mask
2:12 500m @ 18000'
4:11 1000m @ 9000'
5:56 1500m @ 6000'
7:17 2000m open

monday hurts

crossfit seven:
30 Back squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead* (135 lb./95 lb.)
20 Front squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead (135 lb./95 lb.)
10 Overhead squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead (135 lb./95 lb.)

8:53 rx'd

last minute

AMRAP 12:
100 double unders
21 kettlebell swings 53#
12 pullups

4 rounds + 40 double unders

i think it's thursday

21-15-9
shoulder to overhead 135#
pullups
3:30

tabata 20:10x8 for each exercise
situps
double unders
russian twists 20#

2 mile run

leanfit +

For time:

20 Strict pull ups
30 Wallballs
40 Kettlebell swings (53 lb./35 lb.)
50 Sit ups
60 Burpees
mackey: 8:33rx

4 mile run with Ax

cf7

Strength:
Every minute on the minute for 10 minute complete 2 thrusters 185 lb

WOD:
5 rounds of ” The Chief”

Max rounds in 3 minutes of:
3 Power cleans (135 lb./95 lb.)
6 Push-ups
9 Squats

23 rounds

thursday

crossfit seven...
4 rounds:
300m Row sprint
25 Push ups
Rest 2 minutes

deadlifts 5-5-5-5-5
315#

tuesday

3 rounds for time of:
400m Run
50 Double-unders
40 Sit-ups
30 Kettlebell swings (53 lb./35 lb.)
20 Push ups
10 Pull-ups
18:13

shoulder press 5-5-5-5-5
135
145
145
135
140

crossfit regionals 2012

wod #5
Teams of 3 women and 3 men
Snatch Ladder
ryan, lucas, 215#
mackey 175#
summer 135#
angie 130#
karli 125#
total weight 985# 9th place

crossfit regionals 2012

wod #4 Teams of 4 (2 Men, 2 Women)
For time:
women:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
men:
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
CROSSFIT SEVEN: 28:45 ryan, mackey, karli, angie

crossfit regionals 2012

team wod #1 Teams of 4 (2 Men, 2 Women) For time: 20 Partner deadlifts (455 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (455 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs) CROSSFIT SEVEN: 8:23 ryan, mackey, summer, karli mackey: michael (3rds, 800m run, 50 situps, 50 back ext) 18:44

regional practice...

snatch: 165#

team event #4: backs squats, push press, pullups

AMRAP 10:
5 hang power cleans 135#
10 burpees
20 double unders
7 rounds + 3 hpc

for time @ 45#
500m row/25 thrusters
400m row/20 thrusters
300m row/15 thrusters
200m row/10 thrusters
100m row/5 thrusters
9:53

regional wod practice

1 arm snatch: 100#

hang power cleans: 225#

parter deadlifts: 455#

hspu

not ready...

power cleans 205#
hang power cleans 185#

AMRAP 12
1 rope climb
15 pushups

9 rounds + 5 reps

first day back...

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

8:53

SCT 2 day five

5k run
10 rounds of "cindy"
5k run

59:03

SCT 2 day three

6.5 mile run

5 rouds for time:
25 seconds unsupported handstand hold
50 air squats
24:04

SCT II day one

3 mile run
5 rounds of MARY: 5hspu, 10 pistols, 15 pullups
3 mile run

took an hour.. or so.

easter

5000 meter run
Arlington heights track
20:23
Split times:
1st 1600m: 6:08
2nd 1600m: 6:36
3rd 1600m: 6:48
4th 200m: :51

team wod training

750m row
60 muscle ups
150 deadlifts 245/165
150 ghd

good friday

front squats:
135x5
185x5
205x5
225x2
245x2
275x2
285x2
275x2

5 rounds for time:
100m row
3 muscle ups

training today....

amrap 10 minutes CINDY
mackey: 14rds

30 clean & jerks for time @ 155#:
mackey: 7:27
ryan: 7:00

tornados

5 rounds for time:
50' walking OH lunges 45# oly bar
21 burpees
mackey: 9:41
ryan: 8:53

7 mile run with Ax

good stuff

partner wod:
5 rounds:
20 meter sled pull 200#
20 push press 75#
20 pushups
switch partner
28:04

2 mile run

100 situps for time: 2:37
100 supermans for time: 1:52

team training

thursters
5x 135#
5x 165#
3x 185#
1x 195#
1x 205#
1x 215# failed

team wod
oh lunges/burpees/thursters/sprints/hspu

friday

5 rounds for time:
15 calorie row
12 kbell swings 53#
9 burpees

9:59

time trial

2000 meter row
mackey: 6:59
dusty: 7:08

3sum ;)

2 reps per minute, 7 minute:
225#

CF7 metcon:
Mackey: 5:08

Hero wod:
Mackey: 17:40

training for regionals 2012

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing


mackey: 8:49
ryan: 12:12

crossfit open is OVER

12.5 attempt #2

mackey: 102
dusty: 120
curtis: 104

friday

21-15-9
deadlifts 225#
burpee box jump 20"

mackey: 6:23

crossfit games 2012

12.5

amrap 7:
3-6-9-12-15-18-21-24...
thrusters 100#
chest to bar puulups

mackey: 95

pain

9-6-3
165# thruster
muscle-up

mackey: 7:59
crunchy: 18:01

crossfit games 2012

12.4

mackey: 250
dusty: 248

pain

2 mile run
stretching
mobility

crossfit games 2012

12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

mackey: 245
ryan: 253
lucas: 252
crunchy: 133

hammer

5 rounds @ 135#:
5 power cleans
10 front squats
5 push jerks
20 pullups
:90 rest
mackey: 18:40

max double unders for 1 min:
117

run

7 mile run pushing Ax in the stroller.

crossfit games 2012

12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

mackey: 351
dusty: 344

friday

2000m row @ 9000'
8:05

hockey game.

crossfit games 2012

12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

mackey: 8rds+35 ... 323
ryan: 9rds+9 ... 333

Klepto

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

ryan: 19:54
dusty: 17:45
mackey: 15:50

stuff...

Amrap 10:
2 clean & jerk 185#
1 rope climb 15'
Mackey: 8rds + 2
Dusty: 10rds

4 mile run

crossfit games 2012

2nd attempt 12.2

mackey: 69
shupe: 67
dusty: 78
curtis: 64
brent: 69
john: 60

crossfit games 2012

12.2
amrap 10
30 snatches 75#
30 snatches 135#
30 snatches 165#
30 snatches 210#

mackey: 63
john: 57

7 rounds for time:

1 rope climb 15'
10 wallball 20#
15 kbell swings 53#
20 double unders

Ryan: 11:22
Mackey: 13:52

zimmerman

Amrap 25:
11 chest to bar pullups
2 deadlifts 315#
10 hspu

Ryan: 10rds
Mackey: 6rds + 15 reps

crossfit games 2012

2nd attempt 12.1

amrap7: burpees to 6" target
dusty: 110
mackey: 121

crossfit games 2012

Complete as many reps as possible in 7 minutes of:
Burpees
jump to target 6" above reach

dusty 106
mackey 111
ryan 113

crossfit games 2012 begin....

5k row
18:11

3sum

10k run with cf7 group

21-15-9
Power clean 115#
Thruster 115#
8:35

8rds:
10 burpees
15 jumping lunges
20 double unders
25m shuttle run (5x5m)
:90 rest
17:58

11.1 & 11.2

2011 crossfit games'
11.1
amrap 10
30 double unders
15 power snatch 75#
7 rounds

11.2
amrap 15
9 deadlifts 155#
12 pushups hand release
15 box jumps 24"
8 rounds + 9 reps

row/wallballs

for time:
2000m row
50 wallballs
1000m row
35 wallballs
500m row
20 wallballs

mackey: 18:58
ryan: 19:33

cfdc

amrap 20:
7 power cleans @ 70% of 1rm
7 hspu
14 walking lunges

mackey: 9rds + 10 reps @ 165#
john: 8rds + 7 reps @ 160#

american heart association for women ;)

3.5 mile run...
bunker pants, bumker coat, helmet, fivefingers

30 muscle ups for time:
11:15

75 overhead squats 95#
for skill and form, not for time

helen

Helen:
3 rounds:
400m run
21 kettlebell 53#
12 pullups
Mackey: 8:30

1 minute max double under challenge:
1st round: 116
2nd round: 115

two fer

7 mile run with Amy Kramer... 1:05

5 rounds for time:
500m row
15 front squat 135#
18:00

amrap 15

7 push press 135#
10 overhead squats 135#
15 GHD

mackey: 4rds + 12 reps
ryan: 4rds *

two wins

AMRAP 12:
12 box jumps 24"
6 thursters 95#
6 bar-facing burpees
mackey: 8 rds + 13 reps
ryan: 7 rds + 12 reps

3 rounds for time:
10 deadlifts 275#
50 double unders
mackey: 2:50
ryan: 8:00
lucas: 3:29

waiting for Ax...

7 mile run on the Trinity river trail
53:24

cf7 wod

100 thrusters @ 95#

7:12

tyler and 5k

5 rounds:
7 muscle ups
21 sdhp 95#

Mackey: 22:00
Ryan: 14:03
Dusty: 12:50

5k run with Ax: 23:30

21-18-15-12-9-6-3

wallball 20#
burpees

9:13

saturday @ cf7

Crossfit Seven saturday wod
1..2..3...30..29...2..1
back squat 45#
double unders
situps

HERO wod:
"DESFORGES"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

mackey: 3 rounds, 18:00
ryan: 5 rounds, 33:00

pull/push

1000m row/ 50 pushups
800m row/ 40 pushups
600m row/ 30 pushups
400m row/ 20 pushups
200m row/ 10 pushups

17:22 (10:51 row)

getting ready for the OPEN

amrap 7:
25m sled drag @ 100#
5 burpees

12 rounds + 25m sled drag

raining outside

bodyweight power cleans @ 195#
4 per minute... for 15 minutes
60 power cleans @ 195# = 11,700#

5 rounds for time:
12 wallball 20#
12 toes to bar
6:29

back squats

5-3-5-3-5
245-265-255-285-275

getting ready for the OPEN

10k run with Ax, 23mph wind ... 55 minutes

metcon for time:
20 cleans 135#
20 box jumps 24"
20 OH lunges 45#
20 box jumps 24"
20 cleans 135#
9:25

getting ready for the OPEN

amrap 5 minutes:
15 calorie row
15 overhead squats 95#
92 reps

amrap 5 minutes:
50-40-30-20-10 double unders
10 burpees every round
222 reps

amrap 5 minutes:
21-15-9
pullups
wallball 2 fer 20#
69 reps

push & pull

Row 10 rounds :60 on :60 off
3075m

Shoulder press/push press/push jerk
5/3/1
95-115-135-135-135-135

getting ready for the OPEN

AMRAP 4
5 thrusters 95#
7 kbell swings 70#
9 pullups
88 reps

AMRAP 4
5 deadlifts 275#
10 burpees
77 reps

AMRAP 4
21-15-9
sdhp 115#
box jumps 30"
66 reps

run

6.5 mile run through crowley to burleson. pushing ax

northshore

MADD trailhead to rock ledge
12.5 miles
1:08:00

metcon/endurance test

20 minute time limit

"jeremy"
21-15-9
overhead squat 95#
burpees
max distance row in remaining time

mackey: 4:54 @95#...3860m
tony: 6:47 @95#...2850m

NATE

amrap 20:
2 muscle ups
4 hspu
8 kbell 2pood

13 rounds

endurance

4 mile run... 29:26

41F
10mph wind
87% humidity
wind chill 35F

row kelly

5 rounds for time:
500m row
30 box jumps 24"
30 wallballs 20#

Rx'd: 29:30?

two-fer

10 rounds for time:
15 deadlifts 135#
15 pushups
mackey: 13:14

50-40-30-20-10
double unders
situps
mackey: 4:59

core ... back squats

back squats x5 ... 20 situps, 20 back extensions each round

225 x5
275 x5
295 x5
225 x5
245 x5
225 x5
225 x5

barbara

5 rounds for time (rest 2 minutes between rounds):
3:08
3:14
3:17
3:30
3:18

16:27 PR

sansom park

mountain bike.. 14 miles... 90 minutes

twice

21-18-15-12-9-6-3
box jumps 20"
pushups
20m bear crawl each round

12:13 @ 9000'
6:24 @ open