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