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