WOD

CFWUx3

45 Dunders
45 115# cleans
45 dips
45 16kg kb swings
45 Dunders

16:30 min

Run

Run for 47 minutes

WOD

CFWUx3
Three Rounds

Run 800m
21 KB Swings @ 24 Kg
21 135# BP
12 Pullups

21 Minutes

SEAL

135# Squats 5x5
225# Squats 5x3
285# Squats 5x1

Running Cals

Run 11:00

3 Rounds:
10 Pullups
25 Pushups
25 5 knees to elbows 20 situps
25 squats

Run 11:00
Total time: 34 minutes

Run

Run 25 minutes...back into it after a weekend of drinkin in Muskoka

WOD

CFWU x3

50 situps
50 double unders
50 situps
50 lunges
50 situps
50 burpees
50 situps

mixed up the situps with various abs and the double unders were combined with singles but I basically did three times as many single unders for each du...hard to keep track though

19:11

Run

I'm just getting into it again after being sick...

Ran Scott's loop and felt all right.

30:10

Run

Run 5 miles
49:00

3 on 3 Road Hockey Team

Short on Time Run

Run 20minutes out to soccer fields and back.

Yesterday Angie

Angie
25 minutes
had to do some jumping Pullups

Speed

Run 1 mile

4x quarter miles with rest between

Run Home

yesterday

I did an old fashioned workout yesterday.

3 sets of this
3 sets of that
10 reps etc etc from exercise to exercise

Hey, random, surprise the muscles...I was sleepy so it was easy.

Run

Run walk for 55 minutes...34 degrees and humid...walked longer than expected on last little stretch..

Friday Yoga

one hour hot yoga class

Run

Run for 5.5 km approx...

Navy SEAL workout

cfwux2

"Frannie"

21 - 15 - 9

Thrusters (65lbs)
Pull ups

5:30

Followed by:

50 - 40 - 30 - 20 - 10

Double unders (or standard jump rope x 3)I did x 2 instead
Sit ups

Run

Team Photo Courtesy of Michael Sheffar

Run 25 minutes

WOD

CFWUx3

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Used 115 lbs and substituted twice as many single unders

10:30

Lynne

Max Body Weight BP
Max Pullups

NO time limit

BP-15-11-10-8-6
Plups-17-15-12-10-8