Roadie.

Roadie 16 miles

At BoB

 75 pull-ups

Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters

26:32

And some roadie. Huguley also

16 mile roadie

Huguley assessment.

More MTB!

Quanah park MTB. 10 miles

Finally, some MTB

Sansom park 11 miles

Skyler's wod

Amrap 30:

10 back squats 95#

10 walking lunges 95#

10 bar over burpees

Mackey: 12 rds + 5 reps

Skyler: 7 rds + 12 reps

3 good wods... Double dipping $

20x

5 floors stair climb 

5 burpees

25:13

3 rounds:

10min time cap

1k row

Amrap remaining time

12 deadlifts db 45#

9 hang squat clean db 45#

6 push press db 45#

1)2+14

2)2+15

3)2+3

45 hr push-ups

30 dead hang pull-ups

15 hspu

6:30

Wod at the BoB

3rds: F/R wod

Keg lift 60#.          24-21-22

Pull-ups.                20-21-20

Kbell swing 35#.  34-35-33

Db lunges 35#.     26-24-23

Db press 35#.       30-26-25

10:00 step ups 45#. 229

2 mile hike 45#

Mary XXX

Mary XXX ... 270 reps

10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups

25-50-75

30-60-90

75 ghd 75 back ext

Father's Day: pre kolaches

800m run

Push-ups EMOM 4 X 20

800m run

Situps EMOM 4 X 25

800m run

Squats EMOM 4 X 27

800m run

1:00 max push-42-sit-42-squat-45

800m run

TCC #79

10x 400m runs

Murph 2016

Murph 29:07

Mile 1: 6:13

Cindy: 21:49

Mile 2: 29:07

TCC after recruits

40-30-20-10

Thruster db 50#

Burpees

19:12

Fun strength

10 rounds:

5x Deads 300# / 10x ring dips

3 rounds:

10x Press 100# / 20 pull-ups

3 rounds:

15x Back squat 200# / 30 box jump

TCC 80 group run

4x 800m

20 push to plank 

20 situps

Penalty wod:

80 sit squats

After class:

5x:

10 strict pull-ups

20 hr push-ups

30 jumping squats

Strength day?

21-15-9

Deadlift 225#

Press 95#

Front squat 135#

Bench 135#

Fire related

Tuesday. Live burns

Wednesday. Confidence course maze.
6 laps 4000psi

5000m run

5k run on a track
20:08

Dusty chipper

25 pull ups

25 burpees

25 thruster 95 lbs

25 burpees

25 kb swings 53 lbs

25 burpees

25 front squat 95 lbs

25 burpees

25 push press 95 lbs

25 burpees

16:34

Friday

pft  4 min EMOM; 1 min Max reps

Pull-ups 16... 25

Push-up 20... 36

Sit ups 25... 37

Squats 27... 44