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