8/28

@ CFH

Nancy @ 115#

5 rft

run 400m
ohs @ 115#

14.55 (pr!!!)

8/24 & 8/26

@ CPB

21-15-9

ring pushups
swissball ghd w/ 20#

6.01
r - 4.53

@ CPB

Tabata style

sdlhp @ 75#
supermans
push press @ 75#
V ups

7 - 11 - 6 - 6 = 30

8/20 & 8/23

@ CFH

5 rft

25 du's
10 pullups

5.26
r - 5.51
m - 12.28

8/23

@ CFH

5K

31:40

8/18 & 8/19

@ CPB

Front squats

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

95-135-155-175-185-205-225-245-265

then 50 wallball for time @ 15#:

1:31
r - 1:36
m - 1:43

@ CPB

Micheal

run 800m
50 sit ups
50 good mornings

26:58 - row
r - 22:53
m - 23:43

8/16 & 8/17

@ CPB

4 rft

run 400m
8 hspu's
12 lunges @ 50# db's

16:18
m - 45# db's 15:09

@ CPB

7 rft

7 Hang power snatch @ 75#
7 burpees

6:03
m - 8:13 @ 65#
r - 8:38

8/12 & 8/14

8/14

3 rft

10 deadlifts @ 250#
50 du's

9:23

M- @ 225#, 15:43


8/12 @ CPB

for time:

squats 20 down to 2
push-ups 10 x 10
sit-ups 2 up to 20

10:29
R - 9:19
M - 14:00

It's been awhile!

8/10 @ CFH

'SQT'

10 ground to overhead @ 95#
run 200m (4 x 50m)

5:09

R - Helen @ 45# - 11:59
M - 21-15-9, thrusters @95#, KTE, DUs - 15:53

8/09 @ CFH

'EVA'

5 rft

run 800m
48 kbs @ 45#
30 pullups

64:34
brutally hard and hot

M- Helen @ 45# 14:00

8/08 Rest Day

8/7 @ CPB

21-15-9

Thrusters @ 95#
KTE

9:46

8/6 @ CPB

Row 1000m, 750m, 500m, 250m
rest is the interval time

3:47, 2:53, 1:48, :50
M - 3:50, 2:55, 1:52, :48

Long rest period from 7/31 do to baseball, vacation, and a tweaked back from squats during CF Total at Crossfit Rehoboth Beach, Tye had a very successful final tournament at Sports at the going 6 for 12 with 2 hr's, 3 doubles, and a single.

7/30 @ CFRBB

CF Total

Squat - 305, 335, 345(f)
Press - 145, 155,170
DL's - didnot perform do to tweaked back