Warm Up
100 Hollow Rocks
Stretch
Run 650
Double Tabata
Pull ups
sit ups

Strength Push Press
5x 135
5x 165
5x 165
3x 185
1x 205

WOD
5 Rounds
10 Push Press 135lb
10 Ring Push ups
10:24

3 rounds
15 DU
15 K2E
15 OHS

5x5 Back Squats
185

Back squat has gone way down..


Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

6 rounds plus 4 BS

100 Hollow Rocks
650 Run

5x5 Power cleans. Stopped at 185 form is horrible


"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

19 rounds

8/06/10: Hell Week. Day 5/5

"EVIL EVA"

6 Rounds For Time:
800m Run
30x KB Swing: 2 Pood
30x Pull-up

Time: forgot my time just happy to be done

Day 4 Hell Week

Warm Up
Griff
800 Run
400 Run Backwards
800 run
400 Run Backwards
13:54

WOD
40 Thrusters
40 SDHP
40 PP
40 OHS
40 Front Squat
4 Burbs every 2 minutes

15:35

Really like this WOD going to be sore as hell tomorrow.

Warm Up
650 Run

WOD
Run 1200 with sandbag
30 dbhsc
Run 800 with Sandbag
20 dbhsc
Run 400
10 dbhsc

25 minutes and something

This was also crazy glad we over the hump

8/03/10: Hell Week. Day 2

"THE PARTNER"

3 Rounds For Time:
300m Wheel Barrel
300m Buddy Carry
60x Wallball: 20lbs
60x Box Jump: 24"

Partnered with Dan I think we did about 46 Minute.. Great workout Wheel Barrels suck..

"FREAK"
Hell Week Begins

Fran:
21-15-9
Thruster: 95lbs
Pull-ups
1 Mile Run
Grace:
30x squat Clean & Jerk: 135lbs
2000m Row

Time: 46:31

Tues 4:30 Class

5x5 Bench 155

WOD
21, 15, 9
Bench 135lb
Pull Ups

8:31

sunday
3 mile run

Saturday 7/24
Stretch
5x5 Snatch
115lb

WOD
21, 18, 15, 12, 9, 6, 3
75lb
Burpee to Box jumps

24:16

RX Check list

1. 5 reps - Front Squat 185lb Completed
2. 5 reps - Overhead Squat (135/95). Completed
3. 5 reps - Deadlift (275/185) Completed
4. 5 reps - Kettlebell Swing (2/1.5) Completed
5. 5 reps - Thruster (135/95) Completed
6. 15 reps - Wall Ball (20/14) Completed
7. 3 reps - Squat Clean (185/135) Completed
8. 3 reps - Squat Snatch (135/95) Completed 1 Rep
9. 3 reps (each) - One Arm Dumbbell Snatch (50/35) Completed
10. 3 reps - Dumbbell Hang Squat Clean (50/35) Completed
11. 3 reps (each) - Turkish Get-Up (50/35) Completed
12. 3 reps - Press (135/95) Completed
13. 3 reps - Push Press (155/105) Completed
14. 3 reps - Jerk (185/135) Completed
15. 3 reps - Bench Press 185lb Completed
16. 3 reps - Sumo-Deadlift High-Pull (135/95) Completed
17. 15 sec hold - Paralette L-Sit Completed
18. 15 sec hold - Freestanding Handstand. Not even close about 3 seconds
19. 1 ascent - Rope Climb 15’. Completed
20. 1 reps - Bar Muscle-Up. Failed
21. 2 reps - Ring Muscle-Up. Failed
22. 3 reps - L Pull-Up. Completed
23. 5 reps - Strict Pull-Up. Completed
24. 10 reps – Chest to Bar Pull-Up. Completed
25. 5 reps - Handstand Push-Up. 3 Reps
26. 5 reps - Ring Dip. 3 Reps
27. 25 reps - Push-Up. Completed
28. 10 reps - Rebounding Box Jump (30/24). Completed
29. 3 reps (each) - Pistol. Right Side Completed, Left Side no go
30. 10 reps - Double-Under. Completed

This was a great process. Took us about 2.5 hours.. Just need to work on the muscle ups and handstands and should be able to complete whole list.

7/20
Run 650
Stretch

5x5 Squats
185

WOD
100 Yard Lunges
21 Pull Ups/21 Sit Ups
100 Yard Lunges
18 Pull Ups/18 Sit Ups
100 Yard Lunges
15 Pull ups/15 Sit Ups
100 Yard Lunges
12 Pull Ups/12 Sit Ups
100 Yard Lunges
9 Pull Ups/9 Sit Ups
100 Yard Lunges
6 Pull Ups/6 Sit Ups

15:35

7/9
650 run
Stretching

4x
5 SP, 3 PP, 2 PJ
75lb
95lb
115lb
135lb

WOD
AMRAP 15 Minutes
PP 75lbs
Box Jumps
KB swings 1.5lb

11 rounds

Bozeman Crossfit
WOD
21, 15, 12, 8
Military Press 95lb
Front Squats 115lb
rowing Calories
Push ups
K2E
Box Jumps

Great Box not sure of time forgot to look as I was about to pass out from altitude.