7/3

21-15-9
C&J @ 115#
Burpee Box Jump

Time- 20:34
Slowest time of the day.

Double Day

Small Lake Run 33 min.

Snatch 7 x 3 @85/95/105/110/110#

800m run
20 OHS @95#
400m run
10 OHS
400m run
5 OHS

Time- 11:49

July 1st

7 x 3 Front Squat @ 135/155/15/165/175/175/175#

Helen PR

"Helen"
3 rounds
400m run
21 KBS @ 35#
12 Pullup

Time- 10:33 PR

Previous PR 11:20 on 2/19/09

Warrior Dash

Warrior Dash with Chuck, Caryn and Devin

Double Day #2

Big Lake Run 45 min.

4 x 8 Jerk @ 85/105, 5 @125/125#

10-9-8-7-6-5-4-3-2-1
HSPU
Pullup
Dip (band)

Time- 21:37

Double Day

Small Lake Run 32 min.

4 x 8 OHS @ 85/105/115/125#

3 rounds:
20 KBS Snatch + Lunge @ 40#
100 DU

Time- 16:34

6/26

OTM for 10 min.
7 Squat Clean Thrusters @ 65#

6/25

4 x 8 Back Squat @135/155/175/175#

12 min. AMRAP
2-4-6-8-10-12-etc.
Pistols
Burpees

16+24

"Jack"

"Jack"
20 min. AMRAP
10 PP @75#
10 KBS @35#
10 Box Jump

12 +

Death By Front Squat

DL 5 @135, 3 @185#, 1 @ 225#/245/265/275#

Death By Front Squat @ 95#

15

6/20

5 x 1 C&J @ 85/105/125/145/150#

"DT"
5 rounds
12 DL
9 HPC @ 105#
6 Jerk

9:33

6/19

Big Lake Run

47 Min.

CrossFit Valley of the Moon

"Nasty Girls"
Scaled: 3 rounds
50 Squats
15 Pullups
15 Dips (asst.)
10 Hang Cleans @ 95#

Time- 13:32

CrossFit West

5 x 5 Snatch

Hero WOD
20 min. AMRAP
6 DL @ 175#
7 Burpee Pullups
10 KBS @ 35#
200m Run

5+8

6/13

Bottom to Bottom Tabata Squats

5 x 3 Back Squat @135/185/195/200/200#

La Crosse

1000m Row

5 x 3 Clean @125/135/145/145/145#

10-9-8-7-6-5-4-3-2-1
Jerk @ 95#
Front Squat @ 95#

Time- 9:24

2nd WOD
4 rounds:
800m run
25 GHD Situps
25 Back Ext.

Time- 36:23

"Linda" PR

At Bates

"Linda"
DL @ 205# (1 1/2 x BW)
Bench @ 95#
Clean @ 135# (BW)

Devin 225/145/155#

June 7th @ Bates College

"Lumberjack 20"
20 DL @ 155#
400m run
20 KBS @ 30#
400m run
20 OHS @ 95#
400m run
20 Pullup
400m run
20 Burpee
400m run
20 Box Jump
400m run
20 Squat Clean @ 95#
400m run

Time- 28:34