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