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