Jog

5k

Crossfit

Filthy Fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 42:06

Crossfit

5 Rounds:
15 115# Cleans
15 Dips

Crossfit

5 Rounds:
15 Box Jumps
15 Double Unders
15 Burpies
15 Pull Ups

Jog and Crossfit

Jog 4mi, Stop at 4 pull up bars

Pull Up Bar Stops:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Time: 59:23, Avg HR: 154bmp
Avg Time for Stops: 6:44

Intervals

8 Times:
400m run (Goal, sub 1:30)
rest 1:30 min

Avg Time: 1:24.5 min, Avg HR: 153

Crossfit

800m Run

6 Rounds (cut from 7):
7 135# Power Clean
10 Dips

800m Run

Time: 23:43, Avg HR: 134 bpm
830m run time avg: 3:25
Terrible form on cleans.

Crossfit

"Fran"
21-15-9
95# Thrusters
Pull Ups

Time: 11min, very slow

Jog

Jog 3 mi.

Crossfit Total

Max:
Sholder Press: 115 lbs
Squat: 205 lbs
Deadlift: 265 lbs

Total: 585 lbs