9/6/2015

3 Mile Memorial Ruck in Carson City. Weight + Sand bangs + Flag as a team.

9/5/2015

5 mile hill ruck in Tahoe. 6283' base elevation

9/4/2015

Crossfit (40:02):

“L2 Chipper”

100 Thrusters @45#

400 M Run

75 Box Jump Overs 24"

800 M Run

50 T2B

1200 M Run

20 Ring Dips

20 Push Ups

9/3/2015

Crossfit:

Superset:

Floor Press @185#

5 x 10

Single Arm Bent Over Rows @63#

5 x 8 (L/R) DB or KB

9/2/2015

10-1 Ladder
Pull Ups (vary grip width)
2x Dips
10x OH Flutter Kicks @ 50#

2x
10 Bench @ 185#
50 Crunches
50 Bicycles (Each)
15 Side Bends @ 45#

9/1/2015

Crossfit:

Rope Climb Form
Snatch Form

WoD:
7:31
5 rounds
Snatch @ 135#
30 Double Unders
First round=1 snatch, Second round=2 snatches, etc...


Evening:

5.5 mile ruck
Added a 65# sandbag, 63# log and Flag for 6, then 7 then 8 people.

8/31/2015

Lunch:

3x

10 Squats @135#, 185#, 205# (each was one round)

60 step farmer carry @ 2x50#

10 Strict Pull ups

20 Strict Dips

Worked Snatch to 165# 

Night:

5 mile ruck
15 minute ruck workout

8/29/2015

3 Hours Ocean Kayak

Bikram Yoga

8/28/2015

Crossfit

Worked Power Snatch, Squat Clean, OH Squat

3 Rounds
10 OH Squat 45#
Run 200m
Rest 3 min
3 Rounds
10 Squat cleans 95#
15 Pullups
Rest 3 min
3 Rounds
10 Power Snatches 95#
15 HSPU

Timed - 28:44

8/27/20125

Crossfit

Warmup
Romanian Deadlift - worked up to 1x5@315#

10 min AMRAP
10 DL (185/125)
15 Box jumps (24/20)
20 Cal row

3 rounds + Deadlift