48 of 48

5 rounds for time:
15 squat cleans
30 pushups
15:56

150 situps for time:
4:53
(100 @ 2:59)

24 of 48

3 mile run... not for time

100 pistols (50 per leg)... not for time

free handstand hold skill work

wednesday....

AMRAP 20
3 deadlifts 315#
5 hspu
7 L-pullups

11 rounds + 3 reps

hurt...

4 rounds:
400m run
50 air squats
11:14

50 burpees for time:
2:12

mondays

6.5 mile MTB Cleburne state park

8 Overhead squats
20 Double unders
6 Overhead squats
40 Double unders
4 Overhead squats
60 Double unders
2 Overhead squats
80 Double unders

3:43 @ 115#
rest 5 minutes
4:27 @ 135#

run with Ax

7.5 mile run, pushing Ax. 1 hour.

ANGIE

100 pullups
100 pushups
100 situps
100 air squats

14:31

i want to qualify for individuals... CF games' 2013

17 mile commute to 14s... 59 minutes

30 reps of 185# clean & jerk
7:35

two a days

400m Run
100 Kettlebell swings 53# and every minute on the minute do 5 burpees
400m Run
mackey 7:32

35 mile road ride 1:37:00

sunday

100 thrusters for time at 95#

7:35

saturday

road ride to crossfit seven 15 miles

snatch

another friday

3 rounds of:
5 rep max shoulder press: 135-145-135
15 pullups
15 ring dips

2 rounds of:
3 rep max shoulder press: 150-155
10 pullups
10 ring dips

2 rounds of:
1 rep max shoulder press: 165-155
5 pullups
5 ring dips


150 situps for time: 4:24

two fer

10k run

for time:
50 row pulls - 50 wallballs
40 row pulls - 40 wallballs
30 row pulls - 30 wallballs
20 row pulls - 20 wallballs
10 row pulls - 10 wallballs
15:01

never forget 9/11

crossfit seven:
1000m row
30 deadlifts 225#
150 double unders
mackey: 6:46

seven
7 rounds:
7 hspu
7 thrusters 135#
7 k2e
7 deads 245#
7 burpees
7 kbell 70#
7 pullups
mackey: 36:08

8 rounds for time:

400m run
25 pushups
25 push pres 45#

23:15

4 rounds for time:

50 double unders
25 overhead squats 75#

8:03

Double Helen

1200m run
63 kbell
36 pullups

800m run
42 kbell
24 pullups

400m run
21 kbell
12 pullups

Mackey 21:40
Shupe 24:10

Big cedar MTB

6.5 miles

6 mile run

run to bryant irvin from rivercrest country club