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