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