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