run 2 miles to the station...
rest...
run 2 miles home

recruit fitness

5 rounds for time:
50' OH lunge 45#
21 burpees
11:00?

for time:
1000m row
30 power cleans 135#
15 muscle ups
11:53

twelve days of xmas version 2

1 bear crawl 10m
2 toes to bar
3 pullups
4 deadlifts 135#
5 pushups
6 box jump overs 18"
7 burpees
8 goblet 45#
9 push press 45#
10 OH lunges 45#
11 OH situps 45#
12 shuttle run 10m

22:37

5k race
treadmill on a cold rainy day


20:32

christmas eve 2015

6x 400m run   1:1 run:rest
:82 - :87

3 rounds:
18 burpees
15 wallballs
12 box jumps
9 power cleans 135#
6 muscle ups
13:30

fwfd recruits yoga

3.5 mile run 25:22 around BoB neighborhood

6 mile run with K Bury
54:00

12 days of xmas wod

1x 100m run
2x deadlift 135#
3x hang squat clean 135#
4x burpees
5x power snatch 135#
6x wallball
7x kbell 53#
8x push press 135#
9x box jumps 24"
10x pullups
11x toes 2 bar
12x hspu

36:23

tabata everything
pullups 91
pushups 121
situps 119
air squats 140
total: 471 PR

some deadlift work to 405#

3 mile run with the recuits

decided to run the cowtown half 2016

power clean/hang power clean/front squat/push jerk
5x 135#
5x 155#
5x 185#
5x 205#
1x 225#

5x 400m run, 1:1 run:rest
:87
:80
:82
:82
:83

3 mile trinity river run


some more sled drags, pp 115# and kbell 53#

recruit fitness

baselines?
1) 2000m row  .... 7:18
2) 1 mile run  .... 6:05
3) max pullups  .....  40
4) max pushups 1:00  .... 41
5) max situps 1:00  .... 56


for time:
c&j
bar facing burpees
15 @ 135#
12 @ 155#
9 @ 185#
6 @ 205#
3 @ 225#
18:37

recruit run 3 miles


3 rounds for time:
10 clean and jerks 135#
50 wallballs
14:26

amrap 30 step ups 18"
656 steps @ 45#


3 rounds
20 GHD
40 pushups

5 mile treadmill run
37:00

recruit fitness

FGB filthy 50?


1. pullup
2. pushup
3. sit up
4. air squat
5. push press 75#
6. step ups 35# db
7. slam ball c&j 30#
8. deadlift 135#
9. lunges 30# db
10. calorie row


2:00 max rep of each move 470
rest 5 min
1:00 max rep of each move 240
rest 5 min
2:00 max burpees  36


total score: 746

some fun stuff

sled pull,
push jerks
ring dips


100 of each


Russian twists
step ups
sit ups

at the BoB

100 squats
1 mile run
100 kbell swings 35#
800m run
100 squats
1 mile run


26:23

JOEY

11 muscle up
30 hspu
19 snatch 135#
80 wallballs 20#


13:19


3 mile run with Kevin.

3 rounds for time:
800m run
21 burpees
42 box jumps 20"


19:01

LINDA

10-9-8-7-6-5-4-3-2-1
deadlift 315#
bench press 185#
clean 155#


33:00

amrap 20

2 strict pullups
2 toes to bar
4 kbell snatch L
4 kbell snatch R
6 kbell swing
6 kbell goblet
8 pushup to plank
8 hand release pushup


9 rounds + 12 reps


4 mile run

push jerk
5-5-5   3-3-3   1-1-1
185#    205#    245#


3 rounds for time @ 225#
10 hspu / 5 deadlifts
20 pullups / 5 deadlifts
30 pushups / 5 deadlifts
40 situps / 5 deadlifts
50 squats / 5 deadlifts
20:37

fire/rescue FGB

60# keg lift 48"
strict pullups
kbell swing 53#
30# db lunges
30# db press
rest


310 reps

row 5k (550 pulls) 18:16
amrap 20: 605 pulls
annie 5:05

5 rounds:
5 deads
5 hang cleans
5 push jerks
20 pushups


7:11 @ 155#
rest 10 minutes
7:21 @ 135#

1.5 mile run 9:05


Levi
amrap 12:
11 thrusters 95#
19 box jumps 24"
6 rounds + 3 reps

CLASS 77

11 rounds for time:
7 burpees
7 flights up and down

24:50

live burns with 76#

amrap 20
team burpee muscle ups
one at a time each.
97 reps

fgb for reps
amrap 20
1, 2, 3, 4....
of each exercise increasing by one each round:
wallball
sdhp 75#
box jump 20"
push press 75#
14 rounds of each exercise
105 reps of each exercise.

BoB wod with crunchy

team 5000m row for time
10 pushups 10 air squats every transition of 300m
20:37
deadlifts to 365# 5rm

45-30-15
ghd
back ext
30# med ball clean and jerk
12:00


FWFD RECRUITS
team 5000m row
deadlifts
penalty burpees

more Bob

For time:
120 Burpees, every minute on the minute, perform the following movements:
1st minute, 8 Pull-ups
2nd minute, 15 Air squats
3rd minute, 10 Kettlebell swings
4th minute, 5 Power cleans (115 lb./75 lb.)
Repeat until all burpees are complete

mackey 10:53
clint 10:51


FWFD RECRUITS
baseline test.  1.5/2.0 mile run
pullups, pushups, situps

at the Bob

for time:
100 bodyweight back squats 200#
1 legless rope climb 12' every minute
15:51 + 15 rope climbs


4 rounds
800m run rest 2 minutes
2:58
3:08
3:20
3:16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb


37:30

monday

10x:
10 bench press 135#
10 chest to bar pullups
50 double unders


3 rounds: EMOM 10 minutes
2000m row
7:02
7:08
7:13

ot at 38s

5 rounds
20m sled push 135#
10 burpees
20m sled push 135#
20 push press 35# db

friday...

grace!
30 clean and jerks for time 135#
mackey 2:36
crunchy 2:30


10 rounds
3 shoulder press 135#
5 pullups
7 ring dips

thursday with the recruits

1:00 max reps thrusters
2:00 rest
45# / 65# / 95#


Cindy
amrap 20
5 pullups
10 pushups
15 air squats


front squat 5-5-5-5-5-5-5
135-185-205-  5x 225

cindy  26 rds + 1 rep

tuesday

4 mile run


7 rounds for time:
7 power cleans 95#
7 thrusters 95#
7 bar facing burpees
10:53

monday with the recruits

baseline day:
1.5 mile run
pullup, pushup, situp 1:00 min


10 rounds for time:
15 burpees
1 stair climb (7 floors)
30:25

sunday

5 rounds for time:
400m run
21 box jumps 24"
15 toes to bar
9 deadlifts 275#


23:20

at the BoB

5 rounds:
500m row
50' overhead lunge 45#
21 burpees


23:31

PFT

2:00 max reps / 1:00 rest
pullups  ... 50
pushups ... 75
situps  ....  92
squats  .... 95
 rest 5 minutes
1 mile run ... 6:15

tuesday

15-12-9
135# clean and jerk
chest to bar pullups
8:15


max 30" box jumps
max sdhp 115#
1:00/1:00
2:00/2:00
3:00/3:00
total reps: 144

recruit day 2

dynamic functional warmup:
joint flexibility
 Neck circles / wrist circles
 Arm circles fwd/back
 Torso circles, feet hip width apart
 Knee circles, feet inside hip width
 Ankle circles and wrist circles


25m Warmup Laps
Each exercise is performed at 25m interval
 1 minute walk
Jog in place between sets
 Run 25% of max speed
 High knees
 Run 50% of max speed
 Butt kicks
 Run 75% of max speed
 Skip
 Walking lunge twist/reach
 High kick toe touch
 Leg cradle / Knee hugs
 Inchworm to pushup
 Bear crawl


Foundational movements:
pullup pushup situp air squat
front squat, overhead squat,
press variations,
thrusters, wallball, kbell, rope climbs,


stair climb

recruit day 1

1.5 mile run
max chin-ups
max pushups 1:00
max situps 1:00

NAME	1.5 MI. RUN	P/U's	S/U's	C/U's
BAKER, RYAN	13:21	35	42	9
BOW, STEPHEN	12:37	47	55	20
CLOTHIER, GRANT	11:35	37	43	8
CROW, JORDAN	10:11	44	40	20
GRAVES,NATHAN	14:23	36	42	3
HORTON, DALLAS	12:57	25	38	4
LEAGUE,TRENTON	11:17	27	41	8
LOPEZ, RAMIRO	12:37	14	42	6
MILLER, FRANK	14:04	28	45	1
MONREAL,JOSE	13:56	26	28	4
MUNCY, WESLEY	16:10	29	45	7
MYERS, RANDALL	11:57	44	47	28
PARKINSON, CHRIS	14:05	23	30	2
PATTON, PATRICK	13:54	25	34	4
PEAVY, ASA	13:21	36	42	8
QUINONEZ, EFIDIO	10:49	29	42	11
RANDALL,BRANDON	11:19	34	51	17
RHEA, BRAD	10:05	35	40	24
RIOS, ELISA	12:35	25	32	2
ROBERTS, TRAVIS	10:18	30	50	20
SAENZ, JESSE	12:50	38	44	25
SHEPARD, DOUGLAS	14:35	32	28	1
SPAETH, RYAN	11:47	34	37	17
SULLINS, CODY	12:57	30	40	20
TREVIZO, EDDIE	12:25	30	53	10
VERRETT, TIMOTHY	11:41	55	35	40
WHISENANT, CALVIN	10:34	50	29	23
CLASS #76/77 AVERAGE	12:31	33.26	40.56	12.67

sunday

Amrap 20: 53# kbells
1 rep = L lunge/R lunge, 2x push press


mackey 53 reps
crunchy 50 reps


2 rounds for time:
1000m row
50 pushups
12:25

wod at Bob Bolen lunch time

21-18-15-12-9-6-3
ring dips
ohs 115#


14:16

500 step ups

18" box
45# ruck
25:00

wod at Bob Bolen

3 rounds for time:
500m row
21 burpees
12 thrusters 95#


mackey 11:59
dusty 12:34
tony 12:43
clint 14:19

monday for two

1600m run / rest 1 minute
1200m run / rest 1 minute
800m run / rest 1 minute
400m run / rest 1 minute
19:20


amrap 20:
7 hang power clean 135#
5 push jerk 135#
3 muscle ups
mackey 11+3
crunchy 10+9

saturday?

50 thrusters for time: 135#
every break is 5 Chest to bar pullup penalty
6:20
20 c2b pullups


25 mile roadie ride to Benbrook from 14s

this sucked

5 rounds for time of:
225-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps


mackey 17:56
dusty 15:34
tony 23:37


3 mile warmup run

for time:

21-18-15-12-9-6-3
back squat from the ground 155#
burpees


mackey 14:17
crunchy 18:46
dusty 11:53
tony 13:27

tuesday

amrap 20:
pullup, pushup, air squat
(1,1,1, 2,2,2, 3,3,3 ... etc)


mackey 17 rds + 18 reps (171 pullups, 153 pushups, 153 squats)
josh 12 rds.

overtime shift

3 rounds for time:
20 air squats / 100m run
15 air squats / 100m run
10 air squats / 100m run
  5 air squats / 100m run
50 pushups  / 400m run
18:09


1.5 mile run
10 minutes

day with my boys

amrap 10:
1, 2, 3, ... etc
ring dips
kbell swings 53#
12 rounds


4x 800m run
3:19
3:06
3:09
2:59

team series event 6

Karen... 150 wallballs
Grace...  30 c&j 135#
Diane... 21-15-9 deadlifts 225#/ hspu
Randy... 75 snacthes 75#


33:58

3 wods

3 mile run


2-4-6-8...
amrap 7
deadlifts 225#
hspu
12 + 14


amrap 7
power cleans 155#
pistols
10+18

sunday?

21-15-9-5
tire flip
ring dips
kbell swing 53#
9:55


10 mile white lake hill repeats

interesting road ride and mtb

32 miles and some mtb!

helton?

3 rounds for time:
800m run
30 squat cleans 100#
30 burpees
35:01

prelim recruit wod

dumbbell ladder
pushup L row
pushup R row
pushup


dumbbell ladder
deadlift
L lunge
R lunge
thruster

fro and ashley visit TX

amrap 15:
3 clean and jerks 225#
3 muscle ups
total: 6 rounds


half angie:
50 pullup
50 pushups
50 situps
50 air squats
5:29

3 rounds:

amrap 8 minutes; rest 2 minutes
10 sdhp 115#
10 burpees
amrap 8 minutes; rest 2 minutes
10 box jumps 24"
10 kbell 53#
amrap 8 minutes; rest 2 minutes
10 thrusters 115#
10 ring dips


115-160-92 = 367 total reps

Late night

50 back squat 135#
50 ghd
50 back ext
50 ring dips
50 walking lunges front rack 135#

a lot of rest days

20 mile roadie


12-9-6 reps for time of:
Muscle-ups
275-lb. deadlifts


Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.


mackey 9:33  ... 15 penalty deads
dusty 11:20 ... 15 penalty deads
crunchy 8:22 ... 18 penalty deads

roadie

35 miles  2 hours?

running barbara

4 rounds for time:


400m run
20 pullups
30 pushups
40 situps
50 air squats


25:05

first half of 48hrs

functional conditioning:
some pushup complex and crawling


Kutschbach
7 rounds for time:
11 back squats 185#
10 push jerks 135#


13:33

nancy... only harder

5 rounds for time:
800m run
21 overhead squats 95#


26:58

joey's first mtb!

river legacy for joey's first mtb and ax's police bike training
6 miles.

two for fun!

4 rounds for time:
100 double unders
500m row
25 push press 115#
20:57


amrap 20: muscle ups for technique
50

roadie

11 miles through white lake hills
800' climbing
13.5 avg

Climb for a Calling

Fort Worth Stair Climb
 tandy burnett building
110 floors

9/11

Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps

15x 135#
15x155#
15x185#
15x225#
1 x 245#

crossfit total #2

emom 10
10 wallball
5 pullups


emom 10
10 kbell deadlifts 53#
2 muscle ups


one rep max
clean 235#
bench 235#
ohs  185#

during another naptime

3 rounds @ 135#
25 ring dips
20 sdhp
15 front squats
10 push press
5 push jerks
800m run


36:00

second shift

Complete as many rounds as possible in 15 minutes of:
155-lb. squat cleans, 5 reps
5 burpees, jumping over the barbell


11 rounds + 7 reps

fran

21-15-9
thrusters 95#
pullups


2:45 PR
rest 15 minutes
4:47

back to work

roadie 15 miles before work


amrap 20:
2 deadlifts 255#
4 box jumps 30"
8 toes to bar
30 double unders
14 + 3


4 rounds of
4:00 work/1:00 rest
max step ups 18"


1.  65 reps @ 60#
2.  86 reps @ 45#
3.  112 rep @ 30#
4.  115 rep @ 15#

back pain...

5 rounds for time:
500m row
25 push ups
25 air squats
19:09

back to work

2.5 mile warm up run


CF regional wod 2012
50 Back squats (135 lb./95 lb.)
40 Pull-ups
30 Shoulder to overhead (135 lb./95 lb.)
50 Front squats (95 lb./65 lb.)
40 Pull-ups
30 Shoulder to overhead (95 lb./65 lb.)
50 Overhead squats (65 lb./45 lb.)
40 Pull-ups
30 Shoulder to overhead (65 lb./45 lb.)
31:00

step ups during nap time

700 step ups 18" @ 45#
30:26

15.3 +

2 mile warm up run


15.3
amrap 14:
7 muscle ups
50 wallballs
100 double unders


2 rds + 48 reps

friday!!

100 thrusters 100#
7:07


amrap 15
5 deadlifts 185#
10 kbell 53#
15 hand release pushups
9 rounds

after shift.

10 rounds @ 185#
1 squat clean
1 hang squat clean
3 front squats
5 pullups
5 ring dips

i'll run

5k run 22:30?

rene

7 rounds:
400m run  15# sandbag
21 lunges  15# sandbag
15 pullups
9 burpees


27:55

saturday quickly

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood


7:26

grace

grace
30 clean and jerks


205#
14:40?

twice at home

2 rounds @ 30#
800m run
100 step ups
50 push ups
20:23


2 rounds
800m run
100 step ups
50 push ups
16:25

first real mtb of the season

12 miles

3 times...

20 deadlift
20 hang power cleans
20 front squats
20 push jerks
20 double unders
2 burpee penalty every broken set


135# 5:37
115# 5:11
95# 4:58

snatch

burgener warm up
45#
65#
95#
115#
135#


snatch 135# 155# 165# 175# 185#


Isabel
30 snatches for time 135#
3:23

overtime at 5s

5k row
18:16.8


some core stretches.  100 situps. 

wod at home

amrap 7 @ 60#
10 squats
10 lunges
10 ring dips
amrap 7 @ 30#
10 squats
10 lunges
10 ring dips
amrap 7 @ 0#
10 squats
10 lunges
10 ring dips


148 squats
127 lunges
120 ring dips


50 shoulder presses 95# for time
every broken set is 5 penalty sdhp 95#
8:24

three wods?

3k row
300 double unders
3 mile run
37:55


25-20-15-10-5
back squat 135#
toes 2 bar


135# back squat ladder to 10 minutes

Levi's first dirt trail ride. Ax's first mtb ride. Joey's broken ankle.

500 steps ups 18" 45# pack.
1 tire flip every 10 step ups
25:33

took Ax's training wheels off

15 mile roadie ride


15-12-9-6-3
deadlifts 275#
burpee box jump 20"
8:00

two rounds at home with crunchy

800m run
14 thrusters 135#
7 muscle ups
rest 5 minutes


5:50
6:47

six... amrap5

six different 5 min amraps.

wod at station 4

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder


mackey
45 burpees + 41 back squats = 86
55 burpees + 47 push press  = 102
78 burpees + 74 deadlifts  =  152


tony
55 burpees + 46 back squats = 101
45 burpees + 41 push press =  86
28 burpees + 26 deadlifts  =  54

sunday on the war wagon

5k run around the park.
19:52 PR

squat cleans 5-5-5-5-5-5-5
135-155-175-185-195-205-225

death by squat cleans 135#
9 rounds + 6 reps

friday at the home fitness facility

500 step ups 18"
45# ruck
23:15

amrap 20
5 shoulder press 135#
10 ring dips
10 pistols
7 rounds + 15 reps

first day back to work

20 mile roadie ride

snatch
55 @ 95#
15 @ 115#
30 @ 135#

ten minute challenge

amrap 4
clean and jerk 135#

amrap 3
front squat 185#

amrap 2
deadlift 225#

amrap 1
burpees

tony 89
dusty 94
mackey 83

seattle wod

amrap 20

5x 50# bag raise with a rope
10x push press 135#

10 rounds + 9 reps

seattle wod

amrap 6
11 thrusters
9 burpees

amrap 4
8 thrusters
6 burpees

amrap 2
5 thrusters
3 burpees

82-45-25

seattle wod

4.5 mile run through the hills of Ballard

seattle wod

FGB style wod
3 rounds: 1 minute each round for max reps
hang power cleans 135#
push press kbell 45#
pushups
pullups strict
rest 1 minute

80-74-70

murph

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

31:11

last before seattle

pre-work roadie ride 14 miles @ 18mph

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

mackey 6:49
crunchy 7:55
tony 9:40

1-2-3-4-5-4-3-2-1 muscle ups = 25 mu
5 ohs 135# every round = 45 ohs

overtime

10 rounds
25m sled drag 315#
5 thrusters kbell 53#
10 ring dips

3 amraps...

amrap 6
800m run
max rep pullups

amrap 6
800m run
max rep kbell 53#

amrap 6
800m run
max rep double unders


mackey 76-54-186...316
tony 55-47-120...222
crunchy 60-42-102...204
clint 50-50-58...158

roadie

17.5 miles

3 wods

emom10
10 push ups
10 situps
max tire flips
56

amrap10
max step ups 18" with 45# @ 9000'
176 reps

amrap10
max step ups 18" with 45#
231

2 alarm fire

roadie   21 miles

kayak

lake worth

7/11

5 rounds for time @ 135#
21 deadlifts
15 front squats
9 push jerks

mackey 20:15?

step ups

500 step ups
18"
45#
22:45

1 mile run
8:30

yard work, mow, tree removal

800# gun safe moved

almost cindy

amrap 20
5 ohs 95#
10 pullups
15 pushups

mackey 12 rds + 10 reps
crunchy 11 rds

20 minutes of work
650m 160# sled drag
650m 60# farmer's carry

more roadie

15 miles....

monday

5k run 24:00?

amrap 30
max unbroken reps L pullups
equal reps C&J 155#

mackey 73 reps of each
crunchy 75 reps of each

rucking and flipping

20 rounds:
tire flip
5 steps ups 30# ruck
5 pushups 30# ruck
11:41

3 rounds for time:
100 double unders
21 thrusters 95#
12 burpees
13:26

vacation day 7/3/15

roadie ride
53:10
17.4mph
15.5 miles

first wod with joey and jamie

amrap 8
max reps push press (male 135#, female 45#)
penalty 20 air squats

amrap 8
max reps hang power clean (male 135#, female 45#)
penalty 20 pushups

mackey:
67 reps + 120 squats
36 reps + 80 pushups

joey:
58 reps + 40 squats
100 reps

jamie:
60 reps + 60 squats
38 reps + 40 pushups

after some rest days?

roadie ride 20 miles

sandbags

400m run 60# sandbags, 25 squats 60# sandbags
400m run 45# sandbags, 25 squats 45# sandbags
400m run 30# sandbags, 25 squats 30# sandbags
400m run 15# sandbags, 25 squats 15# sandbags
400m run, 25 air squats
16:47

5 rounds for time:
21 kbell swings 53#
12 pullups
9:59

fran intervals

4 mile run

thrusters 95#
pullups

every 2 minutes increase reps by 5 for each movement..
0:00-2:00
  5 thrusters / 5 pullups
2:00-4:00
  10 / 10
4:00-6:00
  15 / 15
6:00-8:00
  20 / 20
8:00-10:00
  25 / 25
10:00-12:00
  30 / 30
etc. until you can't complete the reps for that round.

mackey 146
crunchy 97

kayak benbrook

2 hours kayaking around benbrook

4 mile run

4 miles around the park

strong swift durable

fire/rescue assessment


(1) 30/30 Sandbag Keg Lift for Reps @ 60# bag, 48” Ledge
Max Reps in 60 Seconds. Entire bag has to be on the ledge for the rep to count.
(2) Max Reps Mixed Grip Pull Ups
(3) Dumbbell to Overhead @ 30#, Max Reps in 60 seconds
(4) In-Place Dumbbell Lunges @ 30#, Max Reps 60 seconds
(5) Seated Military Press @30# DB's, Max Reps in 60 Seconds
(6) Sandbag Clean and Step Over - Max Reps in 5 min, 60# sandbag, 18" Bench
(7) 10 Minute Step Ups for Reps, At SCBA Pack, 18” Bench

friday morning... and sore

grace 185#


12:04?

thursday

10 rounds


1 clean & jerk 185#
2 muscle ups
3 deadlifts 315#
4 kbell thruster 53#

exchange of time

5 rounds for time:
50 double unders
40 situps
30 pushups
30 push press 45#
20 air squats
20 lunges
10 jumping squats
10 jumping lunges


mackey 28:04
jake h 30:17


team of 3 complete 150 thrusters 95#
every break of set everyone do 3 pullups

fun

5 rounds for time:
500m run
10 thrusters 95#
15 pullups


mackey 19:59
crunchy 24:04

air force wod @ 95#

20 thrusters
20 sumo dead high pulls
20 push jerks
20 overhead squats
20 front squat


start with 4 burpees for every minute


mackey
6:40
rest 10 minues
8:50


two mile run easy.

twosday

roadie ride before work 16 miles


10 rounds of front squats x10
95-115-135-155-185-205-225-185-155-135

angie x2

100 squats
100 situps
100 pushups
100 pullups
100 pushups
100 situps
100 squats


mackey 31:30
jake h 33:40

saturday at work

roadie before work 17 miles one hour


box jumps - thrusters 95# - rope climbs 15'
50-25-5
40-20-4
30-15-3
20-10-2
10-5-1


mackey 29:25?

roadie ride

25 miles after work

sunburn is worse

5k run from station to Oakland
23:00?

tuesday sunburn

kayak 4 hours

burpee assessment

minute one: 10 burpees
minute two: 12 burpees
minute three: 14 burpees
minute four: 16 burpees
minute five: 18 burpees
minute six: 20 burpees
minute seven: +14
total: 104

continue every minute adding two burpees until failure to complete.

filthy 50 or fight gone bad?

2 rounds for total max reps
1:00 work 0:10 rest for 20 rounds

burpees ... 26...13
pullups ... 32...20
ring dips ... 20...11
kbell swing ... 27...19
pushups ... 31...26
wallball ... 20...15
situps ... 34...28
box jumps ... 16...17
toes 2 bar ... 21...10
air squats ... 36...37

mackey
round one 263
round two 196
total 459

crunchy
round one 217
round two 151
total 368

shift day

roadie ride with bury.. 16 miles.
17 mph avg

couplet metcon:
amrap 5 rest 2 min
amrap 4 rest 2 min
amrap 3 rest 2 min
amrap 2 rest 2 min
amrap 1

1, 2, 3... etc
front squat 135#
bar facing burpees

wierdness at home

amrap 20:

1, 2, 3...etc

45# oly bar
curl, high pull, press, tri extension, front squat.

13 rounds

tuesday?

roadie ride 27 miles.
15.5 avg?

king kong?

30 rounds:
1 deadlift 365#
1 muscle up
1 squat clean 185#
1 hspu

firemen's 5k

walked a mile
sprinted a mile
tempo'd a mile
casual mile and a half
casual mile and a half.

friday rain

roadie ride 17 miles


10 rounds:
5x power cleans 155#
5x bench press 155#
15 pullups

supposed to be Chiefs.

amrap 20


3 push jerks 135#
6 sdhp 135#
9 ring dips


13 rounds + 7 reps

overtime

2 mile run treadmill 13:00


100x thrusters 135#
5 burpee penalty for dropping the bar
23:21
55 penalty burpees

nasty girls

3 rounds for time:
50 air squats
7 muscle ups
10 hang power cleans 135#


mackey 10:24
crunchy 11:52

donny

21-15-9-9-15-21
deadlifts 225#
burpees


9:50

road ride with fwfd

roadie ride with fwfd
20 miles + 7 mile sprint 18.9 mph avg

wednesday part 2

1-2-3-4-5-4-3-2-1 @ 135#
squat cleans
weighted ring dips
squat cleans
pullup/toes 2 bar
squat cleans
burpee over the bar
squat cleans

huguley assessment 2015

roadie ride
windy/rainy/dark
18.5 avg mph 50 minutes


treadmill pr 15:43

roadie with john

14 miles?  17mph avg

diane at home with joey

21-15-9
deads
hspu

mackey 8:41

row and ohs

5k row


50x OHS @ 135#  7:46
50x OHS @ 95#   3:21

1 mile fun run with joey and the kids

one mile TT run
mackey 5:56
joey 9:37 pr!

cindy

amrap 20
5 pullups 10 pushups 15 air squats

mackey 22 rounds
crunchy 20 +11 rounds
joey 9 rounds

wednesday roadie

32 miles
17.93 one hour
14.07 second hour

fail

40 muscle ups for time?

sunday, late at home

5 rounds:
5 thrusters 135#
10 ghd


100 hang squat snatch 45#

overtime

3 rounds
400m run/ rest run time


5 rounds:
1 rope climb
5 deadlifts 275#
20 hand release pushups

hurrry, do something.

50 tire flips
100 box jumps
50 burpees

roadie after work

37k (23 miles)
1:28:00

DT

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks


10:35 @ 155# rx'd
rest ten minutes
5:15 @ 95#

back to work

4 rounds:
2 rope climbs 15'
100' run
4 cleans 205#
100' run
9:51

10-9-8-7-6-5-4-3-2-1
deadlifts 225#
box jumps 24"
6:47

first ride of sick week

14 miles?
painful... thought I was going fast.

sunday at the firehall

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 53# kbell thrusters
Rest 30 seconds


burpees: 13-12-10-11-10-10-9-9-10-10 = 104
thrusters: 12-10-10-11-8-11-7-7-9-8 = 93


197

crunchy's challenge

100 reps
clean and jerk 155#
21:18

deadlifts

deadlift: total weight moved

5 rounds of  :15 work/ :45 rest
225#
5 rounds of  :15 work/ :45 rest
275#
5 rounds of  :15 work/ :45 rest
315#

mackey:  29,285#
crunchy: 28,905#

overhead at home

EMOM 20:
3 overhead squats 135#
10 situps

Jeremy:
21-15-9
overhead squats 95#
burpees
4:56

wod with joey OT

3 rounds:
work:rest
10:10
20:20
30:30
40:40
50:50
60:60
overhead squat 95#
pullups
wallball

mackey: 62 + 81 + 90 = 233
joey: 53 + 40 + 61 = 154 scaled

friday?

15 mile roadie ride

15-12-9  rest 1 minute
12-9-6 rest 1 minute
9-6-3 rest 5 minutes

sdhp 95#
ring dips
2:39
2:07
1:27

deadlifts 225#
burpees
3:23
2:42
1:34

with joey

1-2-3-4-5-6-7-8-9-10
push press 135#
hand release pushup

Ax's 5th bday

14 mile roadie ride

Ax
10x:
4 clean and jerk 135#
7 burpees

mackey 9:39
crunchy 12:40

state test

20-18-16-14-12-10-8-6-4-2
overhead walking lunge 115#
toes to bar

sunday before church

3 rounds:
EMOM 12:
2000m row
40 pushups
last round max pushups: 107
7:07
7:25
7:16

saturday at the station

25 pushups
25 deads 135#
25 wallballs
25 sdhp 95#
25 burpees
25 calorie row
25 kbell swings
25 pullups
rest 5 minutes

9:40
13:04

april fool's!! 15.5

14 mile roadie ride with john

15.5 crossfit open workout
mackey: 8:54
crunchy 15:03

instructor II class

amrap 10:
max reps hang squat cleans 135#
penalty burpees x5 every broken set.

40 cleans/20 burpees

roadie ride with john

20 miles...

15.4

100 burpee pullups:
14:40

220 row pulls for time:
6:57

15.4
hspu and 185# cleans
53 reps

35 years old

4 mile run for my birthday.  it was painful.... sub 30 minutes

post hockey injury wod...

every minute on the minute for 20 rounds:
one round of CINDY
max power cleans 135#

48 reps

guns and hoses hockey tournament

one game

guns and hoses hockey tournament

two games

guns and hoses hockey tournament

hockey game

overtime

1-2-3-4-5-4-3-2-1
thrusters
box jump over 24"


mackey
round one @ 135#  3:57
round two @ 95#   2:46
round three @ 45#  2:19


jake
round one @ 135#  3:37
round two @ 95#   3:00
round three @ 45#  2:15

15.3

15.3
amrap 14:
7 muscle ups
50 wallballs
100 double unders


dusty 354
mackey 337

1.5 mile TT

.75 mile warm up


1.5 mile TT
9:04


.75 mile cool down

snatch clean dead ladder

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

snatch 45-55-65-75-85-95-105-115-125-135-145-155-165-175
clean 185-195-205-215-225-235-245
dead 255-265-275-285-295-305-315-325-335-345-355-365-375-385-395-405-415-425-435-445

snatch 175
clean 245
dead 445

roadie ride 25 miles

first wod with joey

amrap 20:
20 medicine ball cleans 20#
30 pushups
40 situps
6 rds + 7 reps

joey
amrap 12:
6 medicine ball cleans 10#
12 pushups
24 situps
4 rds + 18 reps

monday front squats

for time:
25 front squats 205#  6:10

rest 5 minutes

50 front squats 135#  5:36

15.2

ohs
chest to bar pullups


mackey 122
tony 86
dusty 207


3x 1000m row

core?

deadlifts
10x 315
9x 315
8x 315
7x 315
6x 315
5x 315
4x 315
3x 365
2x 405
1x 425


ring dips
20-18-16-14-12-10-8-6-4-2

fran intervals

thrusters 95#
pullups
15-12-9
rest 5 minutes
12-9-6
rest 5 minutes
9-6-3


dusty      2:05-3:03-1:44
tony       3:00-2:52-1:51
mackey  2:15-1:57-1:11

1 mile tt

1 mile tt
on the river
5:52

15.1

15.1
amrap 9
15 toes to bar
10 deadlifts 115#
5 snatches 115#

150 reps

15.1a
amrap 6
236#

overtime at 6s

3 rounds of max hspu, rest 1 minute
20 pistols

10-13-11
9-11-9
5-7-8


amrap 12:
25 double unders
10 burpees

11 rounds + 26 reps

snowing

10 rounds:
5 kbell thrusters 53#
5 ring dips
5 toes to bar


high hang squat/hang squat/squat clean = 1 rep
7x 135#
5x 155#
3x 185#
1x 205#

wod at 4s

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps


mackey 6:26
dusty 7:20
tony 8:57

snow day!

amrap 20:
30 row pulls
20 pullups
10 burpees over the rower


6 rounds


6 rounds of clean and jerk:
5 reps 135#
5 reps 185#

sunday

5 rounds:
12 hang power clean and jerk 115#
9 thrusters 115#
6 power snatch 115#


mackey 19:54
crunchy: 26.58

a saturday at work

5k row?
550 pulls 17:56
(20 minute max row pulls 616)

5 rounds, each for time, of:
20 pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
rest 3 minutes

3:07
3:16
3:21
3:27
3:08

run

8 mile university to benbrook

back to work

front squats
10-9-8-7-6-5-4-3-2-1

cf7 wod

high hang clean/hang clean/clean
135-165-185-205-215-225


50 burpees
2:15


amrap 12
4 power snatch 115#
8 toes to bar
28 double unders
7 rounds + 12 reps

gateway mtb

11 miles.. an hour?

valentine's day

SHAWN (hero wod)
5 mile run...
5 minute intervals max distance.
after each interval perform 50 squats 50 pushups

total time: 51:28
7 intervals = 350 air squats and pushups

first wod back at home

3 rounds:
:30 max double unders
:60 max burpees
:90 max OHS 45#

46-21-42
20-19-36
34-15-30

100 stepups 16" @ 40#  3:09

skiing

skiing at winter park

metcon at the house

tabata:
45 work: 15 rest x 4 rounds of each exercise
hspu
air squats
pushups
situps

run through winter park

3.5 mile run through winter park.... very painful.  29 minutes?

skiing day two

skiing winter park

skiing

skiing winter park

Mile High Crossfit

10 minute wod:
odd minutes: 17 calorie row
even minutes: 10 power cleans 135#

amrap12:
10 burpees
25 double unders
10 rounds + 4 reps

before winter park

15 rounds:
thruster/push press/push jerk/split jerk
2 muscleups

overtime at 38s

amrap 20
10 back squats 225#
20 box jumps 24"

7 rounds


6 mile run
44:30

after work

3000m row 10:30

10-9-8-7-6-5-4-3-2-1
thrusters 135#
burpees

mackey 11:11
crunchy 15:51
tony 12:30

100 situps 2:19
100 pushups 3:09

tuesday run with tony

7 miles on the river.one hour

monday?

2000m row
6:51

back squat
3-2-1 five rounds

15 reps @ 225#
30 reps @ 135#
45 reps @ 45#

luke's locker run

5k warm up
1 mile cool down
4x 1 mile intervals
1 mile cool down

house broken into

power snatch
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1

snatch balance
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1

another fitness meeting...

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

mackey 8:50
crunchy 9:20

5 rounds:
every 5 minutes perform
1000m row
max 115# push press
22-17-19-23-19

mtb

20 miles gateway park

mondays

5 rounds not for time:
10 burpees
50' tire pull

amrap 10
5 front squat 135#
10 kbell swing 53#
15 situps

7 rounds + 8 reps

first mtb of 2015

gateway mtb

couple of laps.

two rounds

for time:
1-2-3-4-5-4-3-2-1
kbell thruster 53#
burpee
4:18
rest 5 minutes
3:40

a friday wod

amrap 10
10 deadlifts 275#
20 situps
mackey: 6 rounds + 7 reps
crunchy: 6 rounds + 13 reps

2000m row
7:12

7 mile run from university

my normal place. my normal shoes. my normal pace. under an hour

trail run with joey

2.19 mile trail run through bicentennial park

after two rest days

double under Helen
3 rounds
100 double unders
21 kbell 53#
12 pullups
8:32

tabata everything
pullup 72
pushup 117
situp 114
squat 145
total 448

Amrap 20

20 walking lunges 40#
20 pushups 40#

9 rounds

1 mile intervals

emom 10 minutes for 6 rounds:
run 1 mile,

6:40
6:24
6:30
6:45
7:22
6:36

another good run with the wife

2.27 from university trailhead

it was cold and windy and dark

coldest day so far...

death by wallball ladder:
22 rounds + 22 reps = 275 reps

10 rounds emom 3 minutes:
10 overhead squats
10 ghd
10 back ext

first run with joey

1.92 mile run with my wife on the river from my favorite place

monday run

10k down meadowbrook from the station

46:00

3rd of the year

50 rounds:
1 clean and jerk 185#
1 muscle up

amrap 5: burpees
mackey: 83
crunchy: 57

first overtime of 2015

front squat. ten rounds of 3-2-1 = 60 front squats
3rm 245
2rm 265
1rm 285

amrap10:
kbell 53#
burpees
Watson: 11 + 12
jake: 13 + 8
mackey: 13 + 22

annie
50-40-30-20-10
double unders
situps
mackey: 5:12
jake: 5:09

new year's day 2015 .. wod #1

ten rounds
5x deadlifts 315#
10x ring dips

ten rounds
5x shoulder to overhead 155#
10x pullups

Grace:
30x ground to overhead 135#
2:40