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