crossfit seven wod

2 minutes max number of clean and jerk (185 lb./105 lb.)
10 minutes max number of burpees with 6 pull ups or 1 rope climb or 2 muscle ups every minute on the minute
2 minutes max clean and jerk

185# c&j – 15 reps
113 burpees
9 rope climbs 15″

hero wod..

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
1 Power Clean 195#

33:48

2008 CF games' wod

5 rounds for time:
5 deadlifts 275#
10 burpees

josh kercho 4:39
jake horedel 5:35
kyle holis 3:49
brent dike 4:31
crunchy 4:20
mackey 3:07
josh clark 5:35 @ 205#

cf7

4 rounds of:
2 minutes to row 250m and then do as many overhead squats (115 lb./75 lb.) as possible
Rest 2 minutes
55 reps @ 115#

1 rep max power clean
225#

versus Shupe...

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans (95 lb./65 lb.)
30 Wall balls
3 Rope climb ascents

mackey: 14:12
ryan: 15:40

tires

5 rounds:
20m tire flips
20m burpee broad jumps
20m tire/hose drag
rest 3 minutes

1- :65
2- :58
3- :56
4- :54
5- :56

road ride & nate

commute to work!
17 miles
51 minutes
avg 20 mph

Nate
amrap20
2 muscle ups
4 hspu
8 kbell 2pood
13 rds + 2 reps

this was a good one

AMRAP 10 minutes:
10 wallballs
5 burpees (add 5 burpees for every round completed)
mackey: 5 rounds + 38 reps
bryan: 5 rounds + 20 reps

squat clean ladder per minute @ 135#
8 rounds = 36 reps

Crossfit Seven competition... 1st place

wod #1
crossfit total: 955#
back squat: 355#
shoulder press: 175#
deadlift: 425#

wod #2
400m run
21-15-9
kbell 53#
OHS 95#
burpees
400m run
10:17

wod #3
100 double unders
20 power cleans 155#
then 2 rounds of:
30 wallballs
3 muscle ups
30 box jumps
10:50

48 of 48

3 mile run

24 of 48

clean and jerk x 2
185-185-205-205-205-225

3 rounds of:
1 minute max hspu/ 1 minute rest
1 minute max strict pullups/ 1 minute rest
1 minute max DU/ 1 minute rest

16/15/105
19/14/95
17/14/98

tuesday

50-35-20
wallball
rower pulls
double unders
10:15

100 tire flips

filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

19:27 PR

48hrs

5 rounds for time:
20 meter burpee broad jump
20 sdhp 75#
20 push press 75#

mackey: 11:10
tony: 17:40
crunchy: 15:37

twofer

3 rounds for time:
15 hang power cleans 135#
15 burpees
mackey:8:15

tabata 20:10x32 of
pullup 64
pushup 103
situp 108
squats 133
total: 408

meadowbrook run

3 mile run... 19:44

finally...

for time:
30 thrusters 75#
3 rope climbs
20 thrusters 75#
2 rope climbs
10 thrusters 75#
1 rope climb

mackey: 5:50
kasey: 6:50
crunchy: 9:54
bryan johnson: 6:30

2 rounds for time...

30 GHD situps
30 deadlifts 225#
30 double unders
30 OHS 95#
30 pullups

21:28

cf7 wod and then some

overhead squat 1RM
205# x1

metcon:
7 rounds for time:
3 power snatches 135#
5 burpee box jumps
6:13

4 rounds for time:
400m run
50 air squats
12:11

talk about motivated...

4 rounds for time:
30 box jumps 24"
20 deadlifts 185#
10 hspu
15:41