new year's eve 2014

21-18-15-12-9-6-3
ohs 45#
situps
5:41

amrap 10:
1-1, 2-2, 3-3, 4-4 etc...
kbell swing 53#
burpee
12 rounds + 17 reps

21-18-15-12-9-6-3
ohs 45#
situps
4:29

2010 crossfit games' THE END 1,2 & 3

20 calorie Row
30 Wallball Shots, 20#
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 115#
30 Burpees
20 Shoulder to overhead, 135#

amrap 3
mackey 80
crunchy 74

amrap 6
mackey 124
crunchy 121

for time:
mackey 9:39
crunchy 11:24


4 mile run before work...32 minutes

Loredo

6 rounds for time:
24 air squats
24 pushups
24 walking lunges
400m run

19:41

5 mile run with the dog

38:00

overtime

amrap 20:

5 reps (l lunge, r lunge, jerk) kbell 53#
10 pullups
15 pushups

mackey: 8 rounds + 5 reps

back squat wave loading..

5 rounds of 3-2-1 back squat
185-205-225
225-245-265
225-265-295
265-280-295
300-315-335

twenty rounds

20 rounds:
400m run
rest 1 minute

49:20
run time: 29:20
distance: 8000m = 5 miles

48 of 48

20 rounds:
5 thrusters 135#
5 pullups
5 ring pushups
5 wallballs

XoT b shift

2-4-6-8-10-8-6-4-2
front squat 135#
push jerk 135#
burpees

13:27

rest 15 minutes

2-4-6-8-10-8-6-4-2
front squat 135#
push jerk 135#

10:54

run 4 miles treadmill 29:00

death by: ring dips and hang power cleans

ring dips
mackey 15 rounds + 8 reps

hang power cleans
mackey 11 rounds + 6 reps

monday

4 mile run from work.

b shifting

2 rounds for time:
800m run, rest 1 minute
400m run, rest 1 minute
200m run, rest 1 minute
100m run, rest 1 minute

1-2-3-4-5-4-3-2-1
squat clean/hang clean/hang clean/jerk
185-185-185-135-135-135-155-185-205

In front of a clock set for 12 minutes with a 135-lb. barbell:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

mackey 12-14/16-17/17-32 = 108
crunchy 12-15/12-20/12-25 = 96

5k around the house

5k around the house...
20:45

sick boys

joey:
11 snatch 135#
30 pullups
19 snatch 135#
80 wallballs

mackey 11:30
crunchy 16:20

EMOM 10 minutes x 4 rounds
1000m row
25 back squats 135#
50 situps

7:15
6:54
6:51
7:35

all-call OT

amrap 30:
10 pullups
20 pushups
30 situps
40 air squats
50 double unders

8 rounds + 24 reps

1 mile intervals

emom 10
3 rounds
1 mile

6:28
6:22
6:40

this sucked

100 row pulls
30 ring dips
30 sdhp 75#
30 hspu
30 snatch 75#
30 burpees
30 pullups
30 thrusters 75#

23:00

another run with the dog

4 miles ... 31 minutes?

week 2

2 mile TT through neighborhood with hills and dog.

13:54

jenny

amrap 20
20 ohs 45#
20 back squats 45#
400m run

5 rounds + 40 squats + 200m

thanksgiving day overtime $$

1) deadlift
405 x1
405 x2
365 x3
365 x4
325 x5
365 x4
385 x3
405 x2
425 x1

2) amrap7: burpees
122

3) 100 walking weighted lunges 50# for time:
6:07

3 rm squat cleans

135
155
175
195
205
215
225
235

just a few things...

2 mile warm up with clark and crunchy
1 mile run... 6:24

1-2-3-4-5-4-3-2-1
front squat
muscle ups

5rm 225#
4rm 235#
3rm 255#
2rm 270#
1rm 270#

first altra run

5k with the dog and altra shoes. went ok.

levi's wod

amrap 12
11 thrusters 95#
19 box jumps

mackey 6 + 24
dusty 6 + 9
tony 5
crunchy 5 + 24
clint 5 + 4

levi's second birthday

5k with the dog

levi's b'day party #2

tuesday

2 rounds of 5 minutes
emom 5 x 135#
emom 3 x 185#

5 rounds for max reps burpees
1:00 on 1:00 off
26-24-21-21-20

hang power snatch

1-2-3-4-5-4-3-2-1
hang snatch
135#
155#
135#

two for friday

amrap 20
5 burpees
1 rope climb 15'
30 double unders

mackey 15 rounds
dusty 14 + 5
tony 12 rounds


inverse tabata strength
10:20 x 8
135# press 17 reps
205# front squat 16 reps
315# deadlifts 28 reps

a little something

amrap 20:

curtis p 95# (power clean, L lunge, R lunge, jerk)
pullup

start with one rep of each, add a rep for each round.

9 rounds + 5 reps

first wod after vasectomy

500m row
50 push press 45#
1000m row
100 push press 45#
1500m row
150 push press 45#

18:15

helen?? only better

3 rounds for time:
400m run
12 kbell thrusters 53#
21 burpees

dusty: 12:30
mackey: 13:13
tony: 16:28
crunchy: 17:45
clint: 14:47

4 amraps

amrap5
100 push press 45#
25 ring dips

amrap5
20 squats
20 lunges
10 jumping squats
10 jumping lunges

amrap5
8 hspu
12 burpees

amrap5
20 ohs 45#
30 situps

mackey: 207, 160, 60, 155 = 582
crunchy: 198, 185, 22, 110 = 515

overhead squats
10 rounds of 5 x 135#

nov 1st

2 rounds for time
500m row
50 pullups
500m row
50 pushups
500m row
50 situps
500m row
50 air squats

31:21

thursday ride

22 miles at gateway
1:50:00

CF7 wod with joey

fran
21-15-9
thrusters 95#
pullups

2:51

2000m row

7:26

tues

20 mile roadie hour?

two rest days?

18 mile roadie ride.

thrusters

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able

mackey 1 rep 175#

overtime $$

five rounds:
300' farmer's carry 55# db
10 burpees
15 pullups
11:18

4 mile run

wednesday morning

5 push press
15 ring dips

135-155-175-175-175-175-175

crunchy's #1

for time:
21 overhead walking lunges 115#
21 kbell swings 53#
3 rope climbs

15 overhead walking lunges
15 kbell swings
2 rope climbs

9 overhead walking lunges
9 kbell swings
1 rope climb

mackey: 7:55
crunchy: 10:09

roadie ride 11 miles

partner workout

100 clean & jerks 185#
alternating reps
29:24

thursday

pullups 4 x 13 + 28 = 80
pushups 4 x 24 + 32 = 128
situps 4 x 27 + 31 = 139
squats 4 x 27 + 46 = 154

total 501

back to work...

10-9-8-7-6-5-4-3-2-1
deadlift 225#
box jump 24"

9:10

50-40-30-20-10
double unders
ring knee raises

10:57

rope training day 2

100 du
21 front squats/push press 115#
100 du
15 front squats/push press 115#
100 du
9 front squats/push press 115#

11:25

half angie
50 pullups
50 pushups
50 situps
50 squats

5:36

another 4 miler

4 mile run
31:30

riley

1.5 mile run
150 burpees
1.5 mile run

34:03

sunday before vacation!

4 mile run
29:00
around the neighborhood

saturday before vacation

21-15-9-5
hang power clean 95#
wallball
ring dips
box jumps

10:14

friday before VACATION

roadie ride before work
10.5 miles
771' of elevation gain.
45 minutes

7 rounds for time:
7 thrusters kbell 53#
14 pullups
10:14

thursday roadie

25 mile road ride
450' elevation gain

wednesday

10 rounds
power snatch 1x
hang power snatch 2x
overhead squat 3x

cool wod

12 min time cap:
2000m row
max reps 275# deadlift
mackey: 44
crunchy: 35

amrap 10:
5 pull ups
10 pushups
15 air squats
mackey: 12
crunchy: 10

early morning run

4 miles... 31:00

saturday before an apt fire.

5 rounds for time:
50 double unders
10 burpees
5 clean and jerks 185#

mackey: 14:15
crunchy: 19:20

roadie ride before work: 17 miles

4 wods...for max reps

amrap 5
20 wallballs
2 rope climbs

amrap 5
push jerk 135#
burpee over the bar
1..2..3..4..etc

amrap 5
9 kbell 53#
9 pullups

amrap 5
15 deadlifts 135#
15 box jumps 24"

mackey: 64 + 56 + 102 + 105 = 327 total reps
crunchy: 42 + 49 + 72 + 60 = 223 total reps

impromptu wod

2000m row
6:59

half angie
5:40

400m and burpees

6 rounds for time:
400m run
25 burpees

19:50 pr

Some wod

10 rds not for time:
5 thrusters 135#
20 sit-ups

amrap 20

100 row pulls
75 push press 75#
50 hrpu
25 pullups


482 reps

friday during nap

17 mile road ride
1:00 hour

two days off? no wonder i'm pissy

1 mile run 6:50
rest 3 minutes
1 mile run 6:40
rest 3 minutes
1 mile run 6:15

48 of 48 hrs

4 rounds for time:
400m run
50 air squats
10:55 PR

10 rounds:
1 power snatch/hang power snatch/overhead squat @ 135#
2 muscle ups
3 hspu

15 minutes?

overtime shift

5 rounds for skill:
5 front squats 225#
2 rope climbs

emom 10 minutes:
5 burpees each minute
alternate
max box jumps 24"
max deadlifts 225#

mackey 73 box jumps/53 deadlifts
frazier 19 box jumps/19 deadlifts

day before the gonzales wedding

every 2 minutes for 5 rounds:
20 wallballs
max 135# c&j

mackey 38 reps

10 rounds for time:
3 ohs 135#
6 pullups
9 pushups

mackey 10:14?

roadie during naptime

road ride
15 miles
one hour

two-fer tuesday

21 deads 225#
400m run
18 deads 225#
400m run
15 deads 225#
400m run
12 deads 225#
400m run

10:37

5 rounds for time:
10 push press 115#
10 walking lunges
(5 burpee penalty for bar drop)

mackey 7:19 + 15 burpees

monday?

21-15-9
front squat 135#
bar facing burpees

rest 10 minutes

21-15-9
front squat 135#
burpees

6:47
8:05

at 4s

fight gone bad

mackey 376

wednesday

roadie ride... 21 miles 1:20?

emom 20:
3 deadlifts
2 hang power cleans
1 jerk

15 rounds of 185#
5 rounds of 205#

second ride on the roadie

17 miles ... 1 hour?

first roadie

maiden voyage
14 miles one hour

40 muscle ups in twenty minutes

amrap 21 during naptime

as many rounds as possible in 21 minutes:
21 burpees
14 pullups
7 dumbbell thrusters 50#

6 rounds + 24 reps
144 burpees
87 pullups
42 thrusters

tuesday after shift

max reps deadlifts
1:00 work 2:00 rest
225 - 275 - 315 - 365 - 405
mackey: 27 - 15 - 12 - 6 - 3 = 17385#
crunchy: 32 - 20 - 10 - 5 - 0 = 17675#

for time:
55 double unders
10-9-8-7-6-5-4-3-2-1
kbell 53#
pullups
55 double unders

mackey: 7:27
crunchy: 14:01
tony: 8:35

triple 3

2014 crossfit games' wod

3k row
300 double unders
3 mile run

38:01

saturday during nap time..

6 rounds:
25 wallballs 20#
5 muscle ups

15:00 ?

another friday

5 mile run 37:30

100 thrusters 95#
mackey 7:04 PR
crunchy 11:40

during "naptime"

amrap 20

pushup
situp
air squat
start with 1 rep of each... add one rep each round.

21 rounds + 9 reps

240 pushups
231 situps
231 air squats

wednesday wod time

Elizabeth!!
21-15-9
power cleans 135#
ring dips

tony 4:17
mackey 5:44
crunchy 3:39

ohs and jackie

ten rounds:
10 reps of each weight, not for time:
45-75-95-95-115-115-135-135-155-155

Jackie:
1000m row
50 thrusters 45#
30 pullups
6:35 PR

quick emom

every 4 minutes for 20 minutes:
run 400m
max rounds of cindy

total: 16 rounds

fun squat cleans

1:00 work 3:00 rest

max reps squat cleans

165#
185#
205#
185#
205#
225#

mackey: 10/8/7/8/6/4...43
crunchy 9/7/5/5/4/2...32

overtime at 25s

death by burpees
18 rounds + 15 reps = 186 total

some bench press and pullups

thursday...

ten rounds:
5 back squat 205#
2 muscle ups
4 hspu
8 kbell swings 53#

Wednesday!

5 mile run 37:00
Grace 155 3:51
Grace 135 3:05

Monday

3 rds: @ 35#
30 press
20 pull-ups
10 ring dips
26:36

Amrap 15
45 sit-ups
30 air squats
15 ring dips
5+5 reps

xot day

every 5 minutes for 20 minutes
perform:
1000m row
max burpees
25-22-16-18 = 81

5 rounds for time:
10 deadlifts 225#
20 wallballs
9:42

friday

1 mile warm up run

10 rounds:
120m goal post to goal post run
15 pushups

9:23

1 mile cool down.

my thursday

21-15-9
53# kbell thrusters
burpees

mackey 7:19
crunchy 9:26

amrap 7:
7 deadlifts 275#
3 bar muscle ups

mackey 4 rds + 8 reps

overtime $

for time:
50 kbell 53#
50 box jumps 24"
50 deadlifts 185#
50 wallballs 20#
50 burpees
50 wallballs 20#
50 deadlifts 185#
50 box jumps 24"
50 kbell 53#

mackey 32:41
tony 2 rounds: 47:01

back to work

7 rounds for time:
1 rope climb
7 push press 135#
mackey 8:52
crunchy 7:07

sunday funday

Amrap15:
10 thrusters 50# db
50 du
8rds + 2 reps

3rds:
800m run
50 situps
14:54

Four wods

Amrap5:
Push press 100x 45#
ring dips 25
tony 212
mackey 235

Amrap5:
20 squat
20 lunge
10 jump squat
10 jump lunge
tony 136
mackey 163

Amrap5:
8 hspu
12 burpees
tony 49
mackey 52

Amrap5:
20 ohs 45#
30 sit-ups
tony 120
mackey 193

Total:
Mackey. 643
Tony. 517

double grace

60 reps 135# ground to overhead

mackey 7:43
tony 7:22
crunchy 8:17

sansom park

mtb 7 miles 1 hour

tuesday

EMOM 20 minutes
15 jumping squats
10 hrpu

100 weighted situps
4:57

monday

5 rounds:
50' oh lunges 45#
21 burpees
9:23

tabata
situps
plank

wod during nap time

amrap 20
3 muscle ups
15 ohs 45#

13 rounds
(39 mu, 195 ohs)

big cedar

14 miles MTB 1:24:00

texas firefighter games 2014

team competition

1st!!

texas firefighter summer games 2014

four events
2nd
8th
1st
3rd

3rd overall individual competition

tuesday

4 mile run 29:30?
7:22/avg mile

1-2-3-4-5-6-7-8-9-10
thruster 45#
burpees
6:00

sunday at the firehall

17 mile mtb on the river
1:02:00

14.2
every 3 minutes perform 2 rounds of:
ohs 95#
pullups

10, 12, 14, 16, 18 etc

mackey 202
crunchy 170

friday

ff oly team event 1

50 wallballs
30 deads
50 hrpu
20 power cleans
50 mtn climbers
10 shoulder overhead

mackey 12:00
tony 10:00

thurs

for time:
400m run
10 rounds:
6 ohs 95#
12 bar facing burpees
400m run

mackey 20:14
tony 20:34

13.4
amrap 7
clean and jerk
toes 2 bar
3-6-9-12-15-18

mackey 75
crunchy 76

dad's surgery

5 rounds each ... alternating
10 yd overhead lunge 45#
15 burpees
20 kbells 53#
19:00

handstand walks.

two fer monday

13.3
amrap12
150 wallballs
90 double unders
30 muscle ups

254 reps (14 mu)

2000m row contest
soto 7:39
clark 7:47
crunchy 7:52
frazier 7:25
mackey 6:59

sunday 5k at 100f

5k around the apartment
20:04 PR

friday

mtb 20 mile

for time:
50 calorie row
40 kbell 53#
30 grace 135#
20 pullups
10 snatch 135#

mackey: 12:16
tony: 14:14
crunchy: 17:52

early thursday

team mile , 400s
5:02
5:16

team amrap 6:
5 hspu
8 burpees
10 air squats
8 rounds + 3 reps

wednesday

for time:
60 bar facing burpees
30 ohs 95#
5 muscle ups
10:27

a tuesday

trinity river mtb ride
17 miles 1:00:33

3 rounds for time:
21 deadlifts 185#
15 pullups
9 front squats 185#
8:28

at home... with kids... and little time.

10 rounds for max rep burpees
1:00 work/1:00 rest
212 burpees

tabata situps
138
tabata planks
hurts

5th of july

amrap 20
18" step ups
9000'
40#
331 reps

amrap 20
18" step ups
open
40#
382 reps

48 of 48

5 mile 33:32

10 rds:
5 strict pullups
5 pushups hr
6:38

5 rds:
6 tgu 53#
30 situps
21:30

5 rds:
20 deadlifts 135#
20 air squats
20 lunges
10 jumping squats
10 jumping lunges
15:05

24 of 48?

farmer's walk 70# db 60 yd
21-15-9
thrusters 95#
front rack lunge 95#
farmer's walk 70# db 60 yd

7:00

endurance day

5 mile run trinity river trail 42 mins

gateway mtb ride 11 miles one hour.

another 48hr

Physical Ability Test
bunked out on air
4:30

amrap 7
overhead squats 115#
ring dips
2-4-6-8-10-12-14...

crunchy 100
mackey 84
tony 90

amrap 7
5 deadlifts 275#
10 burpees

crunchy 87
mackey 116
tony 91

overtime at 23s

5 rounds 4:00 work/1:00 rest
step ups 40# 18000'
61-46-48-45-51
251 total

pft training
4 minutes every minute followed by max effort for 5th minute
pullups 13 ... 26
pushups 24 ... 26
situps 27 ... 22
squats 27 ... 41

two again...

amrap 30
step ups
40# ruck
9000'

376 reps
x2 752 reps of 12" steps

amrap20
5 thrusters
7 hang power cleans
10 sdhp

mackey 12+8
tony 11+1
crunchy 10+5

two-sday

4.95 mile run 40 minutes

10 rounds:
5 rep push press
1 legless rope climb
135-155-165-175-175
185-185-185-185-185

two-fer

amrap5
1 muscle up + 1 burpees
1 muscle up + 2 burpees
etc...
mackey: 10+7
crunchy: 10+1

amrap5
1 squat clean + 1 front squat
1 squat clean + 2 front squats
etc...
mackey: 10+9
crunchy: 10+2
tony: 10+9

camping with the wife II

mtb Colorado bend state park
fishing swimming

camping with the wife.

Colorado bend state park
hiking

core

NOT FOR TIME:
deadlifts and ghd situps
35 @ 135#
30 @ 185#
25 @ 225#
20 @ 275#
15 @ 315#
10 @ 365#

MTB river ride 13 miles 1 hour

overtime day

5 rounds for time:
1 minute max box jumps
1 minute max pullups
1 minute max burpees
1 minute rest

tony 269
mackey 327

TRT extrication class..

5 rounds @ 185# ... 5 rounds @ 205#
1 power clean
2 front squats
1 push jerk
5 hspu

mtb ride 12 miles on the river trail

at home

5 rounds for time:
30 thrusters 45#
10 burpees
5 muscle ups
15:26

10-9-8-7-6-5-4-3-2-1
toes to rings
hand release pushups
5:42

saturday!

mtb ride 14 miles along the trinity river

amrap 30
step ups
40# ruck
9000' elevation mask

664 steps

sick kid sleeping...

amrap 15:
1 muscle up
10 burpees
add 1 muscle up every round

7 rounds + 8 muscle ups

50-40-30-20-10
ohs 45#
russin twists x2
11:12

Lots of enduro

MTB ride. 12 miles on the river

20 min ruck hike.
40#
18000'
5% incline

20 min run.
2.75 mile
7:30 mile

one, two, three and to the four...

first wod:
EMOM 20 minutes
1 clean and jerk 185#
1 round of cindy

second wod:
1 mile walk at 3mph with 40# ruck and 18000' mask... 20 minutes

third wod:
5 rounds
8 back squats 225#
8 deadlifts 225#
8-9 minutes

fourth wod:
Jackie
1000m row
50 thrusters
30 pullups
6:55

2nd week of the running

2 mile TT run: 12:35

30 muscle ups for time: 7:41

bike and trailer

12 miles SS and 85# trailer
1:03:00

4 wods

mtb ride: 11.5 miles

3 mile run

21-15-9
deadlifts 225#
pullups
3:48

21-15-9
cleans 135#
hspu
11:36

another case of the mondays...

mtb 18 miles on the trinity river trail.

Day one of two hundred seventy three

One mile TT: 6:07
100x ohs 65# in as few sets: 7
Partner wod at cf7: 20 min.

what?

deadlift
power clean
front squat
jerk

10 x 95#
9 x 115#
8 x 125#
7 x 125#
6 x 135#
5 x 155#
4 x 165#
3 x 185#
2 x 205#
1 x 225#

overtime B shift

amrap 15:
30 wallballs
5 power cleans 185#
5 rounds + 14 reps

1-2-3-4-5-6-7-8-9-10
pullups
toes 2 bar
8:59

run/squats

4 rounds:
800m run
25 back squats 135#

25:00

murph

1 mile run ... 6:14
20 rounds of cindy ... 14:37
1 mile run ... 7:20

28:11

sabado...

McGhee... partner wod

amrap30:
5 deadlifts 275#
13 hand release pushups
9 box jumps
mackey/crunchy: 33 rds + 3 reps

3 mile run with Clark

10-9-8-7-6-5-4-3-2-1 thrusters 95#
every round 20 double unders, 10 kbell 53#
12:49

ff oly team wod #2

1 mile run.. teammates alternate 400s

round 1: 5:14
round 2: 5:30
round 3: 5:32

late night wod...

for time:
5 cleans 135#/ 50 double unders
4 cleans 165#/ 40 double unders
3 cleans 185#/ 30 double unders
2 cleans 205#/ 20 double unders
1 cleans 225#/ 10 double unders

5:07

sansom park mtb

17 miles

did 3.

FF oly team wod #3
12:14

2 rounds for time:
50 calorie row
50 box jump overs 24"
50 push press 95#
15:11

Amrap10:
5 toes 2 bar
10 ring dips
15 wallballs
5 rds + 5 reps.

overtime at 2s

for time:
1000m run
900m run
...
100m run
10 burpees after every run


for time:
50-40-30-20-10 double unders
25-20-15-10-5 hollow rocks, supermans

Amrap 20

15 ohs 45#
3 muscle ups

10 rds

10 years...

front squat 3rm every minute for 20 minutes:
225 x 3
205 x 10
185 x 7

texas ff oly individual wod #3
amrap2:
10 pullups
10 toes 2 bar
mackey: 45
crunchy: 57

texas ff oly team wod #3
amrap6:
5 hspu
8 burpees
10 air squats
8 rounds + 9 reps

barabara + grace 50

5 rounds:
10 clean and jerks 135#
20 pullups
30 pushups
40 situps
50 air squats
rest 3 minutes

4:21
5:40
6:11
6:36
7:25

friday?

every 12 minutes for 3 rounds:
1 mile run
max 20" step ups with 40# sandbag

74-66-59 = 199 reps

Regional wod #7

Amrap 21:

50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row

Clint 271
Sky 219
Tony 283
Mackey 304

strength day?

10 rounds:
20m sled drag 155#
20m tire flip
20m burpee broad jump
20m sled drag 155#
10 goblet squats 45#

Sunday. Moving day.

21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees

27:09

first ride in awhile...

17.03 miles

1:08:34

14s to zero mile marker

jackie x3

every 10 minutes for 30 minutes:

1000m row
50 thrusters 45#
30 pullups

7:52
8:42
8:56

Scaled up open wod

Amrap15
5 deads 185#
10 hr pushups
20 steps 24"
Mh 11+7
Cb 11
Tg 8+18

tabata

20:10 x8
pullup
pushup
situp
squat

419

burpees

amrap 30

367 reps

incredible hulk

amrap20 @ 115#:
5 deads
5 hang cleans
5 front squats
5 push press
5 back squat

mackey 10 + 6
tony 10 + 20

get your shit together...

every 10 minutes for five rounds:
1 mile run
max rounds of cindy

15 rounds of cindy

another MAD wod

7 rounds:
15 wallballs
10 burpees

9:21

long day

21 miles mtb at grapevine

M.A.D. wod
3 rounds:
800m run
20 t2b
14:30

hockey night

stuff

emom 10 minutes
3 power cleans @ 185#
emom 5 minutes
2 power cleans @ 205#

amrap20: @ 95#
5 thrusters
7 hang power cleans
10 sdhp

11 rounds

CINDY

amrap 20
5 pullups
10 pushups
15 air squats

26 rounds + 1 rep

M.A.D. wod

10 rounds
7 pullups
7 wallball 9'

4:45

Ax b'day wod

10 rounds for time:
4 clean and jerks 135#
7 burpees

9:15

AHS track

death by 10m
17 rounds

amrap 10
medicine ball cleans 20#
kbell swing 53#

1-1, 2-2, 3-3, 4-4, etc

mackey 13 + 19
tony 11 + 7
crunchy 11 + 12

Isabel

30 snatches @ 135#

4:29

saturday naptime, ax's b'day

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

4 rounds + 20 reps

13.3 redo

amrap 12:
150 wallballs
90 double unders
30 muscle ups

248 reps

more row and grace

2000m (220 row pulls) 6:45

grace @ 185# 12:05
rest 10 minutes
grace @ 135# 4:30

row intervals
2000m (220 row pulls) 6:50

cfdc metcon

30 double unders
10 deads 315#
30 du
8 deads
30 du
6 deads
30 du
4 deads
30 du
2 deads

mackey 3:57
crunchy 5:14
john 9:57

14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
bar facing Burpees

mackey 13:18

jack

amrap 20:
10x push press 115#
10x kbell 53#
10x box jump 24"

mackey 9 + 10
tony 11 + 23

tony's wod

15 thrusters 21 sdhp
12 thrusters 15 sdhp
9 thrusters 9 sdhp

11:43 @ 135#
4:48 @ 95#

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

mackey 183
john 182
dusty 187
shupe 191
crunchy 171

let's do something

5 rounds:
5 muscle ups
20 burpees
17:46

5k run
21:30

running hurts

9 mile run on the river
1:15:00

14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

mackey 140
crunchy 112
tony 105
john 103

good wod

1 squat clean 135#
10 hr pushups
2 squat clean 135#
9 hr pushups
3 squat clean 135#
8 hr pushups
4 squat clean 135#
7 hr pushups
5 squat clean 135#
6 hr pushups
6 squat clean 135#
5 hr pushups
7 squat clean 135#
4 hr pushups
8 squat clean 135#
3 hr pushups
9 squat clean 135#
2 hr pushups
10 squat clean 135#
1 hr pushup

mackey 11:31
crunchy 10:45
tony 14:11

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

mackey 120
john 114
tony 86
crunchy

first day at work post flu

grace

3:04

post flu

1 mile run 7:30

4 rounds:
13 pullups
24 pushups
27 situps
27 air squats

crossfit games' OPEN 2014 14.1

14.1

AMRAP 10
30 double unders
15 power snatches 75#

mackey 353
tony 280
crunchy 285
john 261

zero drop run

10 laps around the apartment

4.24 miles

pft work

emom 5 + 1 min max reps

pullups 13 + 16 max
pushups 24 + 20 max
situps 27 + 29 max
squats 27 + 52 max

total reps: 572

CFT

back squat...335
shoulder press...170
deadlift...455

total...960

cowtown half marathon

1:56:38

cowtown 10k

run with sister
10k
1:03:53

two days before cowtown half...

1000m row
3:15?

3-9-15-21-15-9-3
wallball
kbell 53#
box jump 24"
9:43

annie
5:33

3 days before cowtown...

EMOM for 20 minutes
3 thrusters 115#
1 muscle-up

2 minute max reps squat snatch
2 minute max reps thruster
2 minute max reps power clean
2 minute max reps front squat
2 minute max reps back squat
1 minute max reps squat snatch
1 minute max reps thruster
1 minute max reps power clean
1 minute max reps front squat
1 minute max reps back squat

@ 45#... 239 reps total

early morning...

4 rounds for time:
400m run
50 air squats
11:13

2nd day of tournament

1 game

hockey tournament

2 games

cindy sandwich

10 rounds of cindy for time: 8:13

10 rounds of 3rm bench press

10 rounds of cindy for time: 7:44

after work

5 mile run

2/11/14

4 rounds not for time:
100 row pulls (1000m?)
25 ring dips
25 kbell 53#


partner wod, every minute, alternate work until completed:
100 deadlifts
80 hang power cleans
60 front squats
40 push jerks
20 thrusters

crunchy/mackey @ 135# ... 21:25
felix/clark @ 95# ... 17:20

cold monday

2 rounds:
1600m run
50-40-30-20-10
double unders
10 burpees after each du set

29:50

run from gama's house.

10k
47:54
7:40 avg

marguerita

50 reps
burpee/pushup/jumping jack/2x situps/hnadstand
22:54?

overhead

shoulder press 3 reps
push press 2 reps
push jerk 1 rep

10 rounds

Testing new shoes

12 mile run
1:40:24

Wod with Joey and kids

10 minute max hspu. 53
5 minute max air squats. 173
3 minute max pushups. 76
2 minute max pull-ups. 39

Annie
6:44

Mile repeats

Every 12 minutes for 3 rounds: run 1 mile
5:53
6:19
6:11

deadlifts

every minute on the minute for 20 minutes:
3 rep max deads... 315# = 60 reps

every minute on the minute for 5 minutes:
2 rep max deads... 365# = 10 reps

100 situps
100 supermans

sansom park mtb

11 mile ride

clean and jerks

every minute on the minute for 20 minutes
3 reps @ 135# = 60 reps

every minute on the minute for 5 minutes
2 reps @ 155# = 10 reps

every minute on the minute for 5 minutes
1 rep @ 185# = 5 reps

ocnp

15 miles at oak cliff nature preserve
1:30:00?

5k in breckenridge

-4f in breckenridge

5k @ 9500' elevation

30 minutes

dorba #1 frozen series

northshore
18.63 miles

northshore pre-ride

23 miles
2:00:14

10k

2 mile run
12:30
4.2 mile run
45 min?

amrap 30

max rounds for 30 minutes

2 strict hspu
3 strict ring dips
4 strict pushups
5 strict pullups

20 rounds

mile repeats

3 rounds:
10 minutes to complete 1 mile run.

6:18
6:00
6:14

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

530 reps

friday

three rounds
50 back squats 95#
50 ghd situps
50 supermans

mtb

sansom park
10.05 miles
1:05:10

first day of the challenge

PFT 2 min bodyweight test
pullups 40
pushups 72
situps 81
air squats 82

1 mile run Time Trial
6:08

sansom 66/33 race

33 miles at sansom park
4500' of elevation gained

riding time 3:26:15
chip time: 4:09:15
19th of 28.

first wod.

3 rounds for time:
30 wallballs
5 power snatch 135#
30 double unders
7:44

first ride of the year

sansom park
10 miles