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