cowtown... missed it.

for time:
1 mile run
100 pushups / 100 situps
1 mile run
100 pushups / 100 situps
1 mile run


31:53

16.1

amrap 20
25' overhead lunge 95#  (5 reps)
8 bar facing burpees
25' overhead lunge 95#  (5 reps)
8 chest to bar pullups
177 reps

3 days of rest

50 wallballs 500m row
40 wallballs 400m row
30 wallballs 300m row
20 wallballs 200m row
10 wallballs 100m row
14:07


annie
50-40-30-20-10
double unders
situps
5:14

overtime

5 rounds:
5 burpee pullovers
10 deadlifts 53# kbells
20 pushups
40 situps


18:47

sunday

5 rounds:
5 burpee pullovers
10 kbell deadlifts 53#
20 pushups
40 situps
18:47

30 minutes of yoga
1 mile run
soccer with the neighborhood kids

recruit fitness and some stuff

for time:
90 du / 9 mu / 9 clean thruster 135#
80 du / 8 mu / 8 clean thruster 135#
70 du / 7 mu / 7 clean thruster 135#
17:14

recruit fitness
emom 4 run a 400m then max reps of:
burpees / kbell swings / situps / deadlifts / jumping squats


team competition tower climb.

tuesday?

2 mile run 15:00


wod with joey
5 rounds
21 kbell 53# (26#)
12 pullups

recruit fitness

5k run
21:30


max reps pullups  50
max reps pushups 65
max reps situps 85

recruit fitness

FGB

390

ouch

every 5 minutes for 6 rounds, complete 800m run:

2:52-3:07

recruit fitness

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
16:18


engine company sled drag 800m 135#


spiders hockey win. 

XoT

10 rounds:
1 sled drag 15m 400#
10 deadlifts 185#
15 pushups
20 situps

sunday

400m run 
50 pullup pushup situp squat
800m run
30 pullups pushup situp squat
1600m run
20 pullup pushup situp squat
25:04


amrap 5
c&j 155#  30 reps
rest 5
c&j 185#  15 reps

saturday hockey

we won

my challenge wod

amrap 135# c&j


begin with 2 burpees for the first minute, adding 2 burpees each minute until you can't complete the required reps


rest 10 minutes


2k row


shafer - 36 c&j 13 burpees
dusty - 36 c&j 13 burpees ... 7:21 row
mackey - 39 c&j 15 burpees ... 7:10 row
crunchy - 25 c&j

recruit fitness

4 mile run 29:00


yoga

recruit fitness

15 burpees
25m bear crawl
15 burpees
25m buddy carry (switch) 25m buddy carry
15 burpees
25m bear crawl
rest.... repeat once


2:47   3:25


2 x 400m run

2 mile run


4 minute rounds of pullups pushup situps squats
add 5 reps every round
total reps
pullups - 137
pushups - 224
situps - 221
squats - 266
total -  848