emom: 5 pull-up with 30# Weight vest

04/30/16, Depoe Bay, 1500 - emom for 5 min, 5 reps pull-up

Depoe Bay: Run and Squat with 30# weightvest

Run 1 mile
then

3 rounds of:
50 squats
rest 1 min

finish with
.5 mile

04/30/16, Depoe Bay, 1400 - not for time. Done wearing 30# Mir weightvest.

Overhead Squat 5-3-1-1-1

Overhead Squat
5-3-1-1-1

*04/30/16, Arete CrossFit, 0900 - 225
95x5, 135x5, 185x1, 205x1, 225x1

03/08/10, CFV, 1430 -
135x5, 155x3 , 175 m , 165x3

02/09/09 - 5x155, 5x155, 3x160, 3x165(M), 1x170, 1x185, 1x190

Nancy

5 rounds for time
run 400 m
15 overhead squats 95

04/11/16, cfrv, 1200 - 15:51
all ohs unbroken. run faster

05/16/12, cf avalanche, 1215 - 14:32 Did not seem like 400 meters 04/12/12, CFRV, 0800 - 14:23

**July 2011, CFRV, 1000 - 15:08

05/28/10, CFV, 1100 - 13:53 (PR)

01/31/10, CFV, 2010 - 18:03
run was 466 meters instead of 400 meters

50 hspu for time

***04/12/16, cfrv, 1730 - 7:27 kipping
*nancy
**snatch
***front squat

Snatch off blocks: above knee, below knee, deck

Lifting: Snatch Off Blocks (Above Knee)s, Snatch Off Blocks (Below Knee)s and Snatches : 475 lbs | 145 lbs, 165 lbs, and 165 lbs | Rx'd

Sets 1 Snatch Off Blocks (Above Knee) | 145 lbs 1 Snatch Off Blocks (Below Knee) | 165 lbs 1 Snatch | 165 lbs

*04/11/16, cfrv, 1730 - 145, 165, 165
*nancy

"Strict JT" 21-15-9 hspu, ring dip, push-up

04/05/16, CFRV, 1730 - 15:39
*at noon, ran sprints totalling just over 1 mile.

Twisted Dirty Thirty: 10 exercises, 30 reps

30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 135/95
30 TTB
30 Push Press, 135/95
30 Deadlifts, 135/95
30 Wall Balls, 30/20
30 Burpees
30 Triple Unders

04/4/16, CRV, 1800 - 30:20 with 5 min for triple unders at end of wod