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