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