Monday 7/26

Wod 1
row 1200m
30 db burpees 35lbs
9:21

Wod 2
4x4 front squats
135
225
275
315 x 1

Cindy 2 rds
51 seconds

sat 7/24

5 min AMRAP
5 burpees
10 wallballs

90 second rest

5 min AMRAP
5 225lb deadlfit
10 pullups

90 second Rest

5 min AMRAP
5 shoulder press 35lb db
10 boxjumps

16 rds

7/22

SKILL: choice of 100 x Walking Lunges for time OR

100 x Push-ups for time.

WOD: 5 Rounds, for time:

6 x Deadlift (255#/165#)

300 meter Run with Medicine Ball held overhead (men 20# ball, ladies 14# ball)

The ball MUST be held overhead while running; bring it down and you have to STOP moving!

15:34

Tue 7/20

20:00 AMRAP (As Many Rounds As Possible) of:

5 x Squat-Clean Thrusters (95#/65#)

10 x Burpee-Box Jumps

Run 200 meters
7rds

Shoulder to overhead max
275lbs
tried 315 but failed

Monday 7/19 "bolt"

3 rds
10 225lb deadlift
20 box jumps
30 dbl unders
5:22

7/14/10 CF Total

40 yd dash 5.37

Crossfit total x 3 reps

shoulder Press: 185
Deadlift: 415
Squat: 405
Total: 1005lbs

Monday 7/12/10

Drewski
4 rds
40 squats
40 dbl unders
400m run

15:27

7/10/10 Sat

Run 400 m
21 70lb kettlebell swings
21 pullups
21 95lb thrusters
30 pushups
40 situps
50 squats
50 yards of plate pushes
10min

Wed 7/7/10

Monthly Challenge (cindy twice)
two rounds of:
5 pullups, 10 pushups, 15 squats
:50 seconds

Wod:
row 1000m
run 1 mile
100 yds of plate pushes
14:59

Skill:
30 strict pullulps

Sunday/Monday 7/5 and 6

Ran 3 miles each day with Jayme, Claire, and Gracie in our neighborhood up and down the big hills.