WOD - Box + Ladder

4 Rounds of Heavy Bag Boxing .... 3 minutes each

Ladder:

10-9-8....3-2-1 
1-2-3.....8-9-10

Power Squat Clean
Pull Ups

5 Kettlebell Swings between each round (50 total)

20:24

WOD - Cycle + Stuff

SPIN Class today.... 35 minutes / 10 miles

3 Rounds for time of:

10 Ring Row
10 Sumo Deadlift High Pull - 95lbs
10 Push Ups
10 Goblet Squat - 50lb

9:55

250M Heavy Bag carry - 100lbs

WOD - Taken from CF Inferno

21-15-9

Thrusters - 95lbs
KB Swings - 50lbs

8:44

then...

5 Rounds of:

5 Deadlift - 165lbs
10 Pull Ups

8:10

WOD - Truly F'ed UP !!!

1/2 Grindy for time:

5 Rounds of:

3 Power Clean and Jerk - 115lbs
5 Pull Ups
10 Push Ups
15 Airsquats

11:10

21-15-9 for time of:
Sumo Dead-lift High Pull - 75lbs
Box Jumps
Kettlebell Swings - 50lbs

11:35

WOD - Box + DT sorta

5 Rounds of Heavy Bag - 3 min each w/ 45 seconds rest

3 Rounds w/ 115lbs of:

12 Back Squat
9 Deadlift
6 Hang Power Clena
3 Push Press

9:10

WOD - Crossfit Hollow (see 11/21)

For Time:

400M Row
40 Push Ups
30 Pull Ups
20 Knees to Elbows (sub 40 ABMATS)
10 Lateral Burpees (over ABMAT)
20 Push Press - 95lbs
30 Power Clean - 95lbs
40 Deadlift - 95lbs
400M Row


21:59

Box + 7th Heaven - sorta...

3 Rounds of Heavy Bag - 3 minutes each

5 Rounds for time:

150M Row
7 Pull Ups
7 Thrusters - 75lbs
7 Kettlebell Swing - 55lbs
7 Box Jump

15:52

WOD - Run and some weight

Run 1 mile

3 Rounds of:

6 Deadlift - 185lbs
8 Pull Ups
10 Box Jumps

WOD - Cindy

Cindy

AMRAP in 20 minutes:

5 Pull Ups
10 Push Ups
15 Air Squats

11 rounds + 5 pull ups + 4 pushups

WOD - Box and Strength

6 Rounds of Heavy Bag:

3 minutes each round w/ 45 seconds rest

AMRAP in 15 minutes or 5 rounds:

5 Back Squat - 115lbs
10 Pull Ups
15 Kettlebell Swings - 55lbs

Got to 5 rounds in 14:50

WOD - SPIN Class at RA #xx?

Spin with Steve..

Focused on Negative Splits.... very difficult ride - and very sore afterwards.

1:05 - 16miles

WOD - The Bear Complex - Conviction

AMRAP in 15 minutes of:

5 Deadlift
5 Hangpower Clean
5 Front Squat
5 Push Press
5 Back Squat

4 Rounds + 5 Deadlift / 5 HPC / 5 Front Squat

Finished the Push Press and BAck Squat in 31 seconds extra

WOD - SPIN at RA + Mini Cindy

45 minutes of SPIN class.... 15 miles or so..

AMRAP 12 Minutes Cindy - sorta

3 Push Press
5 Pull Ups
10 Push Ups
15 Air Squats

6 Rounds

WOD - Run and Grace

Run 3 miles....

Walk 1 mile w/ Kim and dogs...

Grace:

30 Clean and Jerks - 115lbs

4:50

WOD - Rahoi from CF Main Site

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
75 pound Thruster, 6 reeps

6 burpees

6 Rounds + 12 jumps / 2 Thrusters

4 Rounds of Heavy Bag...

1 Mile walk with 20lb weighted vest

WOD - Run / Lift at the Y

2 Rounds:

1 Mile Run

15 Kettlebell Swiings - 65lbs
15 Push Ups
10 Kettlebell Swings - 65lbs
10 Push Ups
5 Kettlebell Swings - 65lbs
5 Push Ups

WOD - Mini DT

5 Rounds for time:

9 Deadlift - 135lbs
6 Hang Power Clean - 135lbs
3 Push Press - 135lbs

13:06 -- took my time and focused on form

Finisher:
200M walk with 45lb barbell over head

WOD - SPIN at RA #6

Spin class today... Steve B. was instructor.

Great sprint class today - tested the endurance of our speed v. strenght.

Rode for ~1:04 - 19 miles... max wattage was 938 on a sprint.

WOD - Taken from CF Conviction

3 Rounds

500M Row
12 Back Squat - 115kbs
21 Box Jumps

15:06

Finisher:  Carry 100lb Heavy Bag down the block and back.... 200M