Rest Day

Did a one hour moderate paced mountain bike ride this morning at sun up. Very nice! Average HR in the high 130s... just chillin with my buddy Mike. Then is wife made use some yummy breakfast and now I'm at work wishing I was still on my bike. Shopping for a new SUV lately, that's been fun. Gonna take my time....

ADAMBROWN

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

95#GTO Shuttle Run 3 rounds

Squat,Lunge,Burpee,Lunge repeat

Today's wod in Hell:

185# Squat 7 reps
45# right arm overhead lunges 10 steps
7 burpees
45# left arm overhead lunges 10 steps

AMRAP in infinity

MUs, OHS, TTB, GHDs

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Row, Jump, BE, DL

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Heavy Oly AMRAP

Snatch, 1 repClean and jerk, 1 rep

As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Squat clean thrusters and CTBs

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Myles was mentioned on the main site, 5:45! Rockin!

RUFingKMe

6 rounds
run 400m
25 burpees 1' jump

Isabel

5k

Roy

Saftey first. 24" box jump ladder.

ANGIE

CFT

Final Games WOD parts A-B-C

205# Clean 4 Rhsp

run swing pull

Muscle up squat snatch

1-10-1-20-1-30

Run

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Fight Gone Bad!

Joshie

5 rounds 15/135thrustrer run 400m

Johnson

AMRAP 20 minutes

9 245# Deadlifts
8 Muscle Ups
9 155# Squat Clean

Lunges Pullups and Situps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

20/225#sq40/TtB60/2pdkb

Rest Day 5k

AMRAP 15min 5 50#DBPJ 7 30" BJ

Bike 30K!

I was stoked to see this WOD, totally cool. Then again, I love biking. the bitchy comments on main site are stupid. Biking is functional! Transportation people!

I'm going to do this tomorrow AM early with a friend, but worse cos' we will be on single track dirt climbing a mountain. Made up my own WOD today, see comments if you give a hoot.

100 pullups, RDs, Situps, Squats

10 rounds of 10 of each, ready go!