last workout of 2013

amrap20
15 thrusters 95#
20 pushups
8 rounds + 2 reps

5 minutes max situps: 177

northshore mtb

first mtb in over a month

madd trailhead to rockledge 13.3 miles

Saturday

Four rounds for time:
400m run
50 air squats

Mackey 11:30
Tony 14:17
Crunchy 13:15
Clint 10:19

overtime at 2s

for time:
100 pushups
80 air squats
60 situps
40 air squats
20 pullups
11:19

DT (scaled)
5 rounds for time @ 135#
12 deadlifts
9 hang power cleans
6 push jerks
12:51

XMAS 2013

1 mile run 8:34
rest 1 minute
1 mile run 6:29

10 rep max CFT
back squat: 45-75-95-115-155-185-205
shoulder press: 45-75-95-115
deadlift: 45-75-95-115-155-185-205-225-275

christmas eve

For time:
100 Double-unders
Then, Five rounds of:
45 pound Dumbbell deadlift, 10 reps
45 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders

19:01

sunday before xmas

7 mile run

friday...

amrap 20
max row pulls 600

5 rounds:
3 squat cleans 135#
5 hspu
7 kbell 53#
45 double unders
9:30

thursday...

6.5 mile run 54:11

angie: 13:58

cahoba tr ... run

cahoba tr. near sansom park
7 mile run. 55min

monday at the station

annie
5:40

10 minutes max row pulls.. 300

1 minute max double unders 115

run...

7 miles near the station
55:20

friday?

4 rounds:
2 min max row pulls
2 min max back squat 135#
2 min max ring dips

253
91
82
total: 426

wednesday

99th squadron:
33 double unders every minute
33 squat cleans 135#
6:49

100 pushups
80 air squats
60 situps
40 air squats
20 burpees
9:00

4s head to head wod

amrap 20:
5 thrusters 95#
7 hang power cleans 95#
10 sdhp 95#

mackey: 11 + 12
tony: 11 + 8

snow day

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

10 rds + 2 reps

snowed in.. day two

EMOM 20
5 strict pullups
max 35# db Curtis P (hang power clean, left lunge, right lunge, push press = 1rep)

51 reps

3 rounds for time:
20 renegade man makers 20# db (pushup, row left, row right = 1rep)
60 situps

13:14

cindy

amrap 20:
5 pullups
10 pushups
15 air squats

24 rounds + 10 reps

quick run

1:07:30
8.32 miles

two wods after work

elizabeth
21-15-9
power cleans 135#
ring dips
8:27

5rds for time:
40 double unders
20 kbell
7:19

#200

5.5 mile run

43:00

oly and bodyweight

3x 3rm hang snatch 95#
6x 3rm hang snatch 115#
6x 3rm hang snatch 135#

amrap 15:
20 pushups
50 air squats

mackey: 7rds + 55reps
crunchy: 6rds + 10reps

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

17:18 PR

7 mile river run 1:00:00

some stuff and more

emom 5:
squat clean, front squat, front squat... 205#
emom 10:
power clean, hang power clean, hang power clean... 155#
emom 5:
power clean, hang power clean, hang power clean... 185#

10-9-8-7-6-5-4-3-2-1 deadlifts 275#
1-2-3-4-5-6-7-8-9-10 burpees
mackey: 6:38
crunchy: 8:58

run on the river

10 mile run: river, colonial, overton park, river park, bryant irvin.
1:24:20

late night alone...

50x hang power clean and jerks 50# db
5 burpees beginning every minute

10:58

amrap10:
L pullups
HSPU
1-3-5-7-9-11-13 etc...

73 reps

levi's first b'day

celebratory MTB at big cedar
10+ miles
hour+

monday pft

pullups (13x5)+22+30 = 117
pushups (21x5)+27+38 = 170
situps (30x5)+25+49 = 224
squats (26x5)+46+48 = 224

two wods.

5 rounds for time:
15 squat cleans 135#
30 pushups
15:51

30 min TT on stationary bike
10.5 miles
21 mph
90+ rpm cadence

friday

river run
7 mile 1:03:00

thursday

4 mile run 29:40

amrap5:
thruster db 35#
pullups
3-3
6-6
9-9
etc

rest 5 minutes
repeat.

round #1: 85 reps
round #2: 75 reps

river run

10 mile run
1:22:27

box jumps

amrap 20
every minute perform 5 burpees
max box jumps 24"

100 burpees
280 box jumps

24 of 48 complete

5 mile run: 39:36

3 wods

3 rds:
10 thrusters 135#
50 du
rest 5 minutes
3 rds:
15 thrusters 95#
50 du
rest 5 minutes
3 rds:
20 thrusters 45#
50 du

7:20
6:18
5:37

hurry up...

100 burpees for time: 4:55

deads and cindy and annie

10 rounds of 10RM deadlifts
135-135-135
225-225-225
275-275
315
365

10 rounds of cindy for time:
6:56

annie:
5:22

trinity river run

12 miles
1:36:00

first wod in two weeks?

morrison
50-40-30-20-10
wallballs 20#
box jumps 24"
kbells 53#

24:20

mountain bike trip Crested Butte, CO

day 1:
salida 15 miles
day 2:
Schofield pass 10 miles
day 3:
CB lower loops 20 miles
day 4:
Hartman's rocks 13 miles
day 5:
Hartman's rocks 12 miles

sunday

mtb ride river... 19 miles

press
every 2 minutes perform 5rm for 10 rds
115-125-135-145

21-15-9
power snatch 115#
air squats
k2e
8:14

the chiefs

5 rounds
3:00 work/1:00 rest

3 power cleans 135#
6 pushups
9 air squats

7 rounds
6 rounds
5+5 rounds
5+3 rounds
5+1 rounds

test 3?

tabata pushup 13
tabata situp 16
4min max MU 10
tabata situp 17
tabata pushup 13

total: 69

back to work.

4 mile run

CFT
back squat 315#
shoulder press 165#
deadlift 435#
total: 915#

first day back home...

1:00 work/2:00 rest x 4 rounds
Max effort burpees
25-26-26-25

3 rounds:
50 du - 10 burpees
40 du - 10 burpees
30 du - 10 burpees
20 du - 10 burpees
10 du - 10 burpees
Rest 5+/- minutes

3:59-4:20-4:59

second run with joey in Columbus, OH

2 mile run...

10-9-8-7-6-5-4-3-2-1
35# db thrusters
burpees
5:48

first run with joey in Memphis, TN

2 mile run...

tabata pushups 112
tabata situps 124

sunday...

Amrap4: ohs 75#
Rest 1 minute
Amrap4: wallball 20#
Rest 1 minute
Amrap4: burpees
Rest 1 minute
Amrap4: kbell swing 53#
Rest 1 minute
Amrap4: thruster 75#

Mackey 71-75-61-74-44= 325
Clint 50-62-60-58-30= 260
Tony G. 62-70-51-70-37= 290
Gerard 31-64-40-62-19= 216
Skyler 52-58-40-50-25= 225

friday

6 rounds for time:
400m run
25 burpees

mackey: 20:24

lost oak trail

mtb 4 miles

big cedar

mtb 9 miles

sansom park

mtb 7 miles

git yo shit togetha

7 mile river run 55:44

10 rounds for time:
15 deadlifts 135#
15 pushups
8:56

late night wod

AMRAP 20
1 muscle up
1 hspu

70 reps

200 situps not for time

thursday 48 of 48

every 3 minutes for 6 rounds:
row 500m
max reps push press 115#

15-21-17-16-12-15

wednesday 24 of 48

river run 7 miles... 1:00:00

5 rep back squat every 2 minutes for 20 minutes
135-185-225
275-275-275-275-275
225-135

half holleyman

15 rounds:
5 wallballs
3 hspu
1 power clean 195#
16:25

personal best

15 mile run from 183 to training center (zero mile marker)
2:07:30
8:30/mile

sansom pre-ride

12 miles at sansom
3x 4 mile loops

meh...

20 mile mtb ride on the river trail.
avg 15.5 mph

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
tony: 11:23
dusty: 8:57
mackey: 8:38

9/11

one hundred
ground to overhead 135#
19:51

just keep running

12.5 miles
1:44:51

dorba #2 RCP race

RCP
11 miles

donny... again.

21-15-9-9-15-21
deadlifts 225#
burpees

9:21

friday

every 5 minutes for 20 minutes:
1000m row
max thrusters 45#
31-20-21-21

annie
50-40-30-20-10
double unders - situps
5:56

1 hour mtb test

mountain bike on the river trail...
16.25 miles 1:00:03

river run

7 miles on the river... hoffbrau to bryant irvin bridge

crossfit burleson wod

5rm deadlifts
135-225-315-365-405-415

amrap 8:
12 shoulder to overhead 135#
8 toes to bar
4 bar facing burpees
4rds + 9 reps

A shift

15 mile mtb ride 57:00
beach st bridge to training center zero mile marker

20 front squat 205#
30 box jumps 30"
40 kbell swings 53#
50 wallball 20#

10:27 double shin kick to the plyo box

apt wod

61 floors climbed
61 burpees

16:50

amrap 20

as many reps as possible in 20 minutes:
25 calorie row
25 pushups
25 push press 65#

mackey: 6 rds + 41 reps
tony: 5 rds + 35 reps

400s

1.5 mile warmup run 8:30/mile
6x 400s
:67
:70
:71
:77
:79
:78
1.5 mile cool down run 8:30/mile

northshore

20 miles

Donny

21-15-9-9-15-21
deadlift 225#
burpees

11:35

run

9 mile run on the river

cf7 wod from a week ago

20x ground to overhead 135#
50-40-30-20-10
double unders
situps
20x ground to overhead 135#

10:57

Early morning wod

1-2-3-4-5-6-7-8-9-10
Row x 100m
Push-up hand release x2
Db thrusters 20# x2
36 minutes?

dorba #1 +

LBH
9.5 miles
40:00:008

big cedar
12 miles
1:10:00

mtb

sansom
5.5 miles
30 minutes

2010 games' wod. Double Helen

1200m run
63 kbell
36 pull-ups
800m run
42 kbell
24 pull-ups
400m run
21 kbell
12 pull-ups

19:36 (20:36)

row kelly

5 rounds for time:
500m row
30 box jumps 24"
30 wallballs 20#
27:23

mtb

19 miles at big cedar

it's hot outside

5+ mile run

2rm DEADLIFT
435#

EMOM 10
3 deadlifts @ 60% of 2rm dead
max effort burpees

ryan deyo 85 @ 165#
will scott 97 @ 215#
mackey 132 @ 275#
john (CFB) 125 @ 225#

2

30 front squats 155#
500m row
30 shoulder to overhead 155#
7:24

amrap 10
1 power clean 225#
10 wallball 20#
20 double unders
7rds + 1

run

4 miles

5 rounds...

just kidding...

3 rounds for time:
30 goblets 53#
25 pushups
20 kbell swings 53#
15 ohs 95#
10 pullups

14:09

maiden voyage

sansom park
5.5 miles

YETI big top 29er

5 mile run

36:17

7:15/mile

ten rounds of bodyweight

10 pullups
20 pushups
30 situps
40 air squats

25:37

crossfit games' "legless" wod

For time:
95 pound Thruster, 27 reps
15 foot rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot rope climb, 1 ascent

9:57

5-5-5-5-5 shoulder press... :90 between sets
135-135-135-145-145

run and lift

8 mile run

10 rounds for load:
back squats x5
situps x20

135-225-255-255-245-225-225-225-225-225

don't be lazy

slept through a morning endurance run...


thrusters, hand release pushups... not for time.
30x 75#
25x 95#
20x 115#
15x 135#
10x 155#
5x 185#

my own hero wod

for time:
50 wallballs
1000m row
30 c&j 135#
1000m row
50 wallballs

19:26

firefighter summer games 2013 day two

wod #3
2 rounds for time:
32 wallballs
13 deadlifts 225#
32 double unders
13 hspu
6:30

wod #4
5 rounds for time:
20 burpees
20 kbell swings 53#
9:44

firefighter summer games 2013

wod #1
800m run
30 pullups
21 thrusters 95#
30 pushups hand release
15 thrusters
30 air squats
9 thrusters
800m run
12:25

wod #2
Grace
3:24

20 minute wod

perform 5 burpees every minute for 20 minutes:
odd minutes: max OHS 95#
even minutes: max box jumps 24"

ohs: 80
bx: 119

one hour?

7 mile run

last minute legs

front squats
30x 75#
25x 95#
20x 115#
15x 135#
10x 155#
5x 185#

deadlifts
5x 185#
10x 155#
15x 135#
20x 115#
25x 95#
30x 75#

crossfit for hope

FGB format

burpees
power snatch 75#
box jumps 24"
thruster 75#
c2b pullups

95-75-63 = 233

firefighter summer games wod #4

2 rounds for time:
32 wallballs
13 deadlifts 225#
32 double unders
13 hspu

8:54

PFT training
5+1 minute max effort
pushup 40 + 105
situp 36 + 150
air squat 49 + 130

two..... and done

15 rounds for time:
400m run
4 burpee pullups
35:15

4.5 mile run

independence day

5 rounds of not for time:
10 deadlifts 315#
40 situps

AMRAP 12
10 burpees
25 double unders
13rds + 5reps

real quick wod

5 rounds of PPSS
10 pullup
20 pushup
30 situp
40 air squat

round 1: 1:52
round 5: 11:20


2 minute max kettlebell swings 53#
53

2nd wod of monday

four rounds, every 6 minutes perform:
1000m row
max rep double unders
no rest.

171
138
140
133

bruck

four rounds for time:
400m run
24 back squats 135#
24 push jerk 135#

tony 23
clint 33
sky 46
mackey 27

smurfboy endurance race... RCP

Rowlett creek preserve

32 miles

2:44:19

sucked

firefighter summer games wod #3

five rounds for time:
20 burpees
20 kbell swings 53#
9:44

bodyweight...

10 rounds of 10-20-30-40
27:33

mtb

sansom park 11 miles

fight gone bad

#1... 169
#2... 118
#3... 125
total score: 412 PR

mtb

sansom park 8 miles

still crazy sore..

3 rounds for time:
15x deadlift, hang power clean, push jerk @ 135#
50x double unders

mackey: 10:45

sealfit...

for time:
1 mile run
50 deadlifts 135#
75 push press 95#
100 back squats 95#
1 mile

mackey: 30:10

distance

7 mile run

experiment...

10 pullups
20 pushups
30 situps
40 airsquats

round 1: 2:35
round 5: 13:51
round 10: 29:33

3 rounds for time

1000 meter row
50 pushups
100 air squats
27:53

event 5

21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

7:27

Gallant

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

34:05

two because i suck

event 7
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
225 pound Squat clean, 4 reps
100 foot Sprint

9:25? @ 195#

annie
50-40-30-20-10
double unders
situps
5:05

jerry?

1800m run 7:35
2000m row 7:29
1800m run 9:06

24:10

before church...

21-18-15-12-9-6-3
sdhp 75#
push jerk 75#
6:25

rest 5 minutes

2000m row TT
7:07

5 mile run

sucked

FGB tabata

:45 work/ :15 rest x4 for every movement...

wallballs: 62
sdhp: 56
box jumps 20": 85
push press: 110
row calorie: 78

total: 391

for max weight and reps...

5 minute max weight moved with a front squat
5 minute max reps box jump 24"
5 minute max weight moved with a front squat
5 minute max reps box jump 24"

62 reps @ 135#
90 box jumps
8 reps @ 135#
45 reps @ 95#
92 box jumps

13,725#
182 box jumps

pft bodyweight wod

five 1 minute intervals of pullups, pushups, situps and air squats followed by one 1 minute max effort of each exercise. the total of the max effort round equals your score.

pullup: 23
pushup: 25
situp: 21
air squats: 46
score: 115
total reps: 565

overtime day

100 thrusters @ 100# for time:
9:52

100 burpees for time:
5:50

DT

5 rounds @ 155#
12 deadlifts
9 hang power cleans
6 push jerks

14:00

i still hurt..

8 mile run

10-9-8-7-6-5-4-3-2-1
power clean 135#
hspu
12:15

memorial day 2013 murph

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

mackey: bunker pants and coat and helmet... 43:00

jackie!

jackie
1000m row
50 thrusters 45#
30 pullups

6:49
rest 5 minutes
9:30

TT, rest, metcon

row 2000m

rest 5 minutes

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees


7:05
rest 5 minutes
16:20

wednesday

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
mackey 13:40

sansom park mtb
4 miles
gateway park mtb
4 miles

sansom park mtb

15 miles

wod..

every minute for 5 minutes, perform your PFT score/3
on the sixth minute, max effort reps
perform for each of teh four major movements

pushup every minute 21 for 5 rounds... max effort round 20
situp every minute 30 for 5 rounds... max effort round 33
air squat every minute 26 for 5 rounds... max effort round 54

total rep count: 492

quick run

from the doctors building to the low water crossing and back..
humid, hot, windy.

5.43 miles
41 minutes

quick wod time..

back squat:
70kg x10
90kg x10
110kg x10
130kg x5

4 rounds for time:
20 air squats
20 lunges
10 jumping squats
10 jumping lunges
20 pushups
10 clapping pushups
100 double unders
mackey: 17:49

25 minute time limit

15 Clean & Jerk (205 lb./145 lb.)
20 Box Jumps (40 “/30″)
35 Weighted Pull-ups (35 lb./18 lb.)
45 Body Weight Bench Presses

mackey: 23:30 @ 190#

military athlete PFT baseline test...

2 minute max effort baseline test of:
pullup-pushup-situp-squat = total

G: 34-45-65-68 = 212
S: 37-53-59-64 = 221
T: 48-59-67-82 = 256
M: 40-64-90-79 = 273

friday?

8.25 mile run

elizabeth
21-15-9
squat cleans 135#
ring dips

mackey: 6:52
dusty: 5:25
tony: 7:18
kasey: 8:58

TT repeats

2000m row TT @ 9000'... 7:47
rest 5 minutes
2000m row TT @ 6000'... 7:40
rest 5 minutes
2000m row TT @ open ... 7:01

6 rounds

Every 4 minutes:
5x squat cleans 205#
25x burpees

klepto

4 rounds for time:
27 box jumps 24"
20 burpees
11 squat cleans 145#

mackey: 15:10 PR
tony: 18:52

boulder park

MTB at boulder park
12 miles

sansom park

sansom park MTB
5 miles

day #3 hockey

game #4 win 8-2

game #5 final win 10-5

day 2 of hockey tourney

game #2 8-2 W

game #3 9-4

Big Cedar mtb... 9 miles

friday ... day 1 of hockey tourney

every :90 seconds for 10 rounds:
snatch, hang snatch, overhead squat @ 135#

five rounds for time:
10x front squat 135#
5x push jerk 135#
20x hollow rocks
9:34

30 muscle ups no time domain

game #1 Inferno hockey
9-0 W

Quick workout

EMOM 20:
185# squat clean 1x, front squat 1x
Hspu 3x
(Total: 40 squats, 60 hspu)

Rest 5-10 mins

2000m row Time Trial
7:00:09
1:45.2/500m avg

running

7 mile run

northshore

32 miles
11.7 mph

run some more

9 miles

West, TX ... RiP

Ten rounds:
15 deadlifts 135#
15 push-ups
Mackey: 9:49
Tony: 9:34

Five rounds: 1:00 row/1:00 rest
Mackey: 1561m
Tony: 1434m (1346m)

nasty girls

3 rounds:
50 air squats
7 muscle ups
10 hang power cleans 135#

13:34
(i did this once before in 8 min... i think i must have cheated somehow)

twosday

8 mile run

back squat 150kg
shoulder press 72kg
deadlift 200kg
crossfit total: 442kg = 928#

8hrs of 72hrs remaining

EMOM 5: thrusters 115# 5 reps
EMOM 5: thrusters 135# 3 reps
EMOM 5: thrusters 165# 2 reps
EMOM 5: thrusters 185# 1 rep

20 minutes: 55 trusters

3sum

diane
21-15-9
deadlift 225#
hspu
5:43

10min row for distance:
2553 @ 6000'


For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
14:25

rest day?

8 mile run

helen

20 mph winds

helen
3 rounds:
400m run
21 kbell 53#
12 pullups
8:28

AX's b'day

AX

10 rounds:
4 ground to overhead 135#
7 burpees

clint 11:39
sky 17:54
G 15:55
tony 9:58
mackey 8:55

24 of 48 complete

3 rounds for time:
500m+ run
500m row
50 air squats

18:28

CF OPEN is over....

EMOM 10
3 deadlifts 315#
1 rope climb 15'

rest 10 minutes?

5 rounds for time:
3 power cleans 205#
10 burpees
5:40

rest 5 minutes?

100 situps for time:
3:10

13.5

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

mackey: 82

10 mile run this morning

another tuesday

21-15-9
push press 115#
burpees
box jumps 30"

skyler 10:57
G 12:10
clint 8:04
tony 8:39
mackey 6:48

5000 meter row 18:51

365 days remaining

13.4
Clean and jerks 135#
Toes 2 bar

89 reps

friday!

amrap 12
4 press 75#
8 sdhp 75#
12 front squat 75#

10 rounds

13.4 first attempt

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

mackey: 74 reps

first workout since 13.3 disaster....

9 mile run

13.3

amrap 12

150 wallballs 20#
90 doouble unders
30 muscle ups

mackey 246

stuff...

5 mile run around west meadowbrook... 40 min?

every minute for 30 minutes @ 185#
1 power clean
1 squat clean
1 push jerk

run

10k run
14s to weiler rd and back...

this one hurt

5 rounds:
1 minute max calorie row
1 minute max burpees
1 minute max pullups
1 minute max rest!

mackey: 287
clark: 179
crunchy: 143 (3 rds)

13.2 crossfit games' open

complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

dusty 307
curtis 302
mackey 291
shupe 286

twofer

21-15-9
sdhp 95#
kbell 53#
pullups
5:52

3 rounds:
50 double unders
50 situps
50 supermans
8:40

2009 cf open wods.. scaled..

3 rounds for time:
500m row
10 squat clean and jerks 135#
10 pullups
15:10 mackey
19:33 crunchy

rest 10 minutes

21-15-9
burpees
50m tire drag after each round of burpees
6:07

i started on this date...

clean and jerk: 225#
front squat: 275#

3 rounds for time:
50 double unders
25 wallballs
12 chest to bar pullups
7:11

decide now...

snatch practice...

3 mile run
19 minutes?

13.1 crossfit open

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

150 reps

run

9.25 mile run

mtb

sansom park 5 miles

2 wods

3 rounds for time:
200m run
100m walking lunges
50 air squats
16:50?

amrap15
max rope climbs... 9
max pushups... 192

amrap 9

1, 2, 3 ...
pullups
burpees

12 rounds + 5 reps

first day after the cowtown

8 mile run

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups

25:48?

cowtown half marathon

bunked out...
13.1 miles
1:53:16

friday before cowtown 2013

5 mile run

amrap 15
9 deadlifts 155#
12 pushups hand release
15 box jumps 24"

10 rds + 32 reps

finally

fran
21-15-9
thrusters 95#
pullups
2:58 PR

3 rounds (not for time)
50 situps
50 supermans
100 double unders

2 wods

10.2 mile run

amrap 15:
20 calorie row
15 box jumps 24"
10 burpees
5 muscle ups

3 rounds + 46 reps

ill timed

2 rounds for time:
100 double unders
50 shoulder ot overhead 95#
25 kbell swings 53#

9:03 ... interruptions plenty

in between naps

2 reps per minute for 10 minutes @ 135#

amrap12
50 air squats
30 pushups
15 pullups

4 rounds plus 58 reps

sansom day 2

21 miles

sansom day 1

11 miles

lazy ass

7 rounds for time:
21 calorie row
7 burpees
3 muscle ups

21:00?

running experiment

5k with clark 10:30 min/mile

5k bunked out 9:00 min/mile

painful

for time?
front squat 205#
box jumps 30"
kbell swings 53#
wallball 20#

rep count:
fs-bj-kb-wb
20-30-40-50
10-20-30-40
00-10-20-30
00-00-10-20
00-00-00-10

25:52

sunday

11 mile run through burleson/crowley
1:20:00+ ??

5 wod fitness test

You have 45 minutes to complete the following:
1.Max height box jump
2.Max number of muscle ups
3.Max bench press
4.Double unders in 2 minutes
5.Row 2000m time trial

1. 47" box jump
2. 6 muscle ups
3. 240# bench press
4. 211 double unders
5. row 6:54.6

last night was great

10 mile run

tabata thrusters 115#
20:10 x 8
42 reps

amrap 7 burpees
130 reps

stockshow/rodeo day

grace:
30x ground to overhead 135#
2:34

for time:
50 back squats 135#
40 pullups
30 shoulder to overhead 135#
20 burpees
10 toes to bar
11:04

the chiefs

5 rounds of 3 minutes on, 1 minute off

3 power cleans 135#
6 pushups
9 air squats

1- 6+2
2- 6
3- 5+12
4- 5+3
5- 5+3

northshore MTB

grapevine NS
mtb 32 miles

fridaze

9 mile run

for time:
15 thruster 135#
15 calorie row
15 wallball

25 thruster 95#
25 calorie row
25 wallball

35 thruster 65#
35 calorie row
35 wallball

16:00

wod 12.3

8 mile run

amrap 12
150 wallballs 20#
90 double unders
30 muscle ups

2012: 245reps
2013: 247reps

case of the mondays...

Overhead Squat 15-15-15-15
95-115-135fail-115-95

amrap 7
75 double unders
20 burpees (lateral over the bar)
10 hang power snatch 95#
2rounds + 16 reps

saturday class

crossfit seven...

FGB variation
10m shuttles
kbell swing 53#
power clean 135#
toes 2 bar
airdyne calorie

flu again

75 hspu for time
every minute perform 20 double unders
14:51

3 rounds for time:
15 Right arm snatch 1 pood
15 situps
15 Left arm snatch 1 pood
15 toes to bar
14:10

flu

30 hspu
40 pullups
50 kbell 53#
60 situps
70 burpees

12:50
pretty sure i have the flu now.

run

10 miles

4 rounds for time:

500m row
25 OHS 75#

18:25

2 rounds for time and reps

100 Double unders
25 Wallballs
75 Double unders
25 Wallballs
50 Double unders
25 Wallballs
Rest 1 minute
2 minutes of max Burpees
rest 10 minutes

round 1: 5:27 41 burpees
round 2: 7:02 36 burpees

fight gone bad format

row calorie
push press 65#
air squat
push up
box jump 20"

mackey: 456
jason G: 277
chad N: 325
josh C: 306

run

6 miles

cindy

amrap20
5 pullups
10 pushups
15 air squats

26rds + 5reps

10-9-8-7-6-5-4-3-2-1

deadlifts 275#
burpees
box jumps 24"

9:06

world wide wod

wod #1 helena
3 rounds:
21 kbell 53#
12 pullups
100 double unders
mackey: 6:49
tony: 10:02

wod #2 karena
amrap5
60 situps
max wallballs for weight
mackey: 84
tony: 68

wod #3 grace
amrap6
30 reps 135# groud to overhead
mackey: 2:56
tony: 2:54

5000m Time Trial

5k row
18:16

6 rounds for time:

24 air squats
24 pushups
24 lunges
500m row

24:32

another good one

10 mile run with Kramer

3 rounds of each:
45sec work: 15sec rest
double unders: 67/80/79
wallballs: 22/22/22

power clean ladder per minute:
155#
12 rounds + 8 reps

3sum @ 4s

amrap7:
5 Power cleans 155#
7 Chest to bar pull ups
20 Double-unders

rest 3 minutes

amrap7:
5 Burpees
7 Ring dips
9 Box jumps

total reps
tony: 295
mackey: 308


5 rounds for time:
10 Bar facing burpees
10 Jerks 135#
25 Double-unders

mackey: 10:03
tony: 10:15

fight gone bad

FGB
mackey: 399
tony: 350
skyler: 223

another late night wod

JT
21-15-9
hspu, ring dips, pushups
12:34

3 rounds for time:
50 situps
50 supermans
6:51

new year... 2013

7 mile river run w/ tony. cold, wet, windy

2 rounds for time:
500m row
50 hand-release push-ups
10 snatches 135#
15:58