Nancy

@ CFH

5 rft

400m run
OHS @ 115#

15:31
M - 16:20 @ 45#
K - 4rds @ 15#, 14:30

set a pr by 14 sec, weather was perfect, high 60's, no wind and a flat route. went a little heavier to push my legs and it still turned into a pr which was surprisingly nice. Alex (12:26) and Bean(12:18) did jumping helen.

6/29

@ CFH

for time:

50-40-30-20-10

squats & sit-ups

11:26

after a couple of days off and night works didn't feel too bad. squats were easy and the sit-ups could have been better. pretty hot in the garage.

Cleans

@ CFH

95x5
115x5
135x3
145x3
155x3
175x3
185x3
205x3
215x2
225x1

been a long time since i've gone heavier on cleans. felt good in the front squat position. need to start adding more O-lifts in the mix, love them.

1/2 Murph

@ CFH Leader Heights Elem.

for time:

" 1/2 Murph"

.5 mi run
50 pull ups
100 push ups
150 squats
.5 mi run

22:36

heat was brutal again. stuggled with the pull ups, hands were slipping, couldn't get into a rhythm, need to work on them more, not strength the stringing them together.

6/23

@ CFH

amrap 15min

Run 100m
2 bear complex @ 95#

13rds

heat was blazing today. i like this one, could have used 115#.

6/22

@ CFH

3 rft

1 muscle up
4 ring pull ups
run 10m
10 push press @ 95#
bear crawl 10m
10 kbs @ 45#
left bear crawl 10m
20 supermans
right bear crawl 10m
10/10 15# bar slams to tire
backward bear crawl 10m
10 hang pwr snatches @ 75#
broad jump 10m
10m ladder speed drills
5 burpees
10m ladder speed drills
sprint to pullup station 60m

21:48

6/21

@ CFH

4 rft

10 burpees
20 sit-ups
30 du's
400 m run

m -17:40
k - 26:59

out in the heat at the track

6/19

@ CFH

AMRAP 15min

10 (5/5) Lunges @ 45#
10 Burpees

8 rds

6/16

@ CPB

3rft

run 400m
15 DL's @ 155#
15 rings dips

for got stop watch, ~11:00

6/15

@ CPB

for time:

10-8-6-4-2 Push press @155#
30-30-30-30-30 du's

7:43

6/14

@ CPB

AMRAP 20min

1st 5 min
7 wall ball @ 14#
7 burpees
2nd 5 min
5 pullups
10 pushups
15 squats
3rd 5 min
7 situps
7 kbs @ 45#
4th 5 min
row 200m
10 back ext

20 rds

6/11

@ CFH

4 rft

10 power cleans @ 135#
15 KTE's
run 400m

17:42

Annie

@ CPB

50-40-30-20-10

du's & sit-ups

7:41

20 sec slower than pr, but started timer on own and miss first 3-5 du's so overall a good time, would have been much closer to pr time.

6/9

@ CPB

Presses

5-5-3-3-3-1-1-1

95-115-135-145-150(2)-155-165(f)-160-165-170(f)

then

170 x 8 push press

6/8

@ CPB

amrap 20min

10 push ups
20 box jumps
30 du's

10 rds + push ups

6/7

@ CPB

21-15-9

OHS @ 135#
Pull - ups

11:49

tougher than i thought, the OHS were heavy, might have gone a little easier with bumper plates. will try again in a month or so.

Run

6/6

3.25mi run

32:50

slow, first time over a 400 in many many months.

Helen

6/5

Helen

3 rfts

run 400m
21 KBS @ 45#
12 pullups

12:14