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?