"Crossfit Total", run

1 rep max of squat, sholder press, deadlift
Did in wrong order today.
Sp= 155
Sq= 205
Dl= 365
Total= 725
then an easy run

Tabata something else

Pull-ups 11,10,10,8,8,8,8,8=71
Push-ups 16,16,12,10,10,10,10,8=92
Sit-up 15,15,15,14,13,10,11,12=105
Squats 14,15,15,15,15,12,15,20=121
Total=389

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps

30 Pull-ups
Run 800 meters

full squat cleans
sets as broken as a politician's promises
stopped the clock to run to the truck for an alpha call and back
Brutal!
40:46

150 burpees

at the station
14:58

row/press

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
sub'd
65lb SDHP
dumbell presses
first 10 with 70lbs
55lbs for the rest
19:40

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
did at the station with Blaine
8:07

5K run

a leisurely run with the wife and the Ehrlichs,
followed by 50 burpees,

snow lunges

400m lunges
did 400 steps instead
20:59

family run

a little run with the family

a few exercises at the park

good family fun!

station work-out

20 of:
wallball,box jumps, sit-ups with ball, pull-ups, dips, swings 1.5pood, sledge, log flips
everyone finished just after 10 min

class

10,9,8,7,6,5,4,3,2,1 of
thrusters,slams,run
push-up,step-up,run
crunch,squat,run
push-press,lunge,run
good times!

Painstorm

5 rounds for time of:
10 Man makers
20 Dumb Bell deadlifts
30 Single Dumb Bell snatches ( 15 per side)
40 Single overhead lunges ( 20 per side)
50 Dumb Bell swings

35 lb dumbells
1:11:11

At station with: Blaine, Mike, and Alex Caban
Brutal!

5K run

raindeer run
with Shae & Morgan ( first mile )
with 20 lb vest
30:12