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