Billy Goat

Billy goat trail A 4.6 miles

Back too it!

Gallows to W&OD trail 7 miles 80:30

Training #4

3 Mile Trail (aka in the woods) Run 31:45

Training #3

Walk 1/2 mile 2.0 incline warm up

5 rounds:
10 reps of 45 lb bar clean, jerk, overhead squat, burpee on bar

Bench press:
45 lb 15 reps
65 lb 15 reps
75 lb 15 reps
65 lb 30 reps
45 lb 30 reps

leg press:
10 outer and 10 inner 135
10 outer and 10 inner 155
10 outer and 10 inner 175
10 outer and 10 inner 195

10 lb medicine ball obliques until failure

ran 5 minutes

Training #2

Run 3 miles 32:30

3 rounds for time:
5 burpees
10 KB swings (2o lbs)
10 thrusters (45 lb bar)
15 bench dips
11:00

+100 sit ups

Training #1

40 bicep curls 10 lbs
20 bicep curls 15 lbs
10 bicep curls 20 lbs
5 bicep curls 25 lbs
10 bicep curls 20 lbs
20 bicep curls 15 lbs
40 bicep curls 10 lbs

3 Rounds for time:
20 walking lunges 10 lb dbs
20 step ups
20 sit ups
20 push ups
16:30

Run 1 mile 11:30

Crossfit Workout #8

50, 30 and 20 rep rounds for time:
pull ups (jumping)
push ups (mixed)
sit ups
squats
22:19

WINDY

Office to Ceder 4 miles 44:30

W&OD Gallows

W&OD from work to Maple 1:21:43 7.2 miles

Crossfit Workout #7 "Grace"

"Grace"
Clean & Jerks - 30 reps for time
55# 6:23

Into the great wide open

5.85 miles 1:03:31
Franklin Farm Long loop

Crossfit Workout #6

AMRACYD 20 minutes
5 burpees
10 jumping pull ups
15 sit ups
2 assisted rope climb

7 rounds plus burpees+jpu

ATH PTI SC

5 sets 20 push every hour 12-5 (100 total)
5 miles 61 minutes first 4 miles without break

Crossfit Workout #5

5 rounds:
row 250 meters
30 air squats
15 push jerks 75#
27:03

PTI

5 miles 61 minutes 1.5 incline

Crossfit Workout #4

40 push ups
BB Thruster 3,2,2,2,1,1,1,1
Maxed at 125#
60 sit ups