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