June

June 1 Ride 40 Avg 16.7

June 2  Run 2, 50 push, 30 sit

June 3 Squat x5 135, 15, 165, 170
3 RFT 7 185# DL, 5 pull 5 dip
3 RFT 21 Wallball, 21 Hanging leg raises
50# db farmer carry
28 burpee boxjump
50# db farmer carry
34:30

June 4 Ride 30 Lake Pf Avg 17.0

June 5 21-15-9 35# db hang sq cl, 35# press 19:36

June 6 "Michael" 3 RFT Run 1/2 mi, 35 situp, 35 back raises 33:35

June 7 Ride 43 from Taylor, avg 16.7

June 10 Ride 30 Elgin, 15.7 Avg

June 11 Ride 40 Elgin 15 Avg, HOT and WINDY

June 20 Hike Gothic 8 miles 3000' 5 hours

June 21 5 RFT 10 push, 10 sit, 10 20# db thruster 10:10

June 24 Ring workout, 5RFT Run 1/4, 15 20# db OHS: 23:12

June 25 Ride to Gunnison and return 54 miles, average 19.8! with scott



June 30 Ring workout: 5x3 pulls, 5x1 dip, 5x5ish pushups run 4 sprints

May

5/1 Weight 194

Tues Press x5 75,85,95,100(3),105(3)

30 Burpees 3:00 Blech

5-2 5 Rounds

3 Min 3 Hang Power Clean 95#, 6 Push 9 Squat Rest 1 minute

3,3,3,2-3-3

5-3 Bench x5 125,135,140,145,145

Dead x5 185,215,225,235,240

5-4 Ride 36 Lake Pf 15.7

Monday

30 95# Back Squat

25 Pull (a)

20 95 Shoulder to overhead Push Press/Jerk

30 65# Front Squat

25 pull

20 65# Shoulder to overhead

30 45# OHS

25 Pull

20 Shoulder tooverhead

30:46 very broken

Wed Ride 33

Sat Ride 27 17.2

Sun Ride 27 16.8

Wed Ride 49 15.2

Th Ride 27 16.1

Fri 5 RFT 10 95# Clean (Power), 15 Wallball 16:43

Sun Run 2 50 Push

Mon Ride 27 16.6

Tues Ride 58 16.2

Wed Bench 125,135,145x3,135

Sq x5 95,125,145,155,155,155,155

Dead x5 185,215,235

Thurs Ride 33 16.0 Wier WIND

Fri 5 RFT 25 65# Push Press, 100 Jump rope 18:03

Sat Ride 11

Sun Ride 30 Elgin

Tues 4 RFT

28 Box Jump

20 Burpees

11 Squat Clean 65#

33:23 Blech!

Wed 21-15-9

75# Front Squat

Burpee

Pull(A)

18:55

Thurs 5/31

Press 75x5,85x5,95x2,100x1,105x1,110x1

Squat x1 185,190,195

Dead 223,243,264

Cross Fit Total 110,195,263 568

50 Wallball 3:48

Fri Ride 40 16.7

Sat Run 2 50 Push, 30 sit.

April

4-1 Ride Erock Willow Loop 41 avg 13.3 WIND

4-2 Run 2

4-4 Ride 38 VG 17.3! Lake Pf

4-5 Dip 5-7

Pull 7-5

30 reps 95# Squat Cl& Jerk

4-6 Ride 30 Liberty Hill 14.4

4-8 Ride 49 Liberty Hill 16.3

4-9 3 RFT

5x 115# Fr Squat

18 Pull (A)

5 155# DL

18 TTB (leg raise)

5 115$ Push Jerk

18 Hand release pushup

24:14

4-10 30 95# Sq Clean and Jerk 1:23

4-11 Ride 18

4-19 Runny Fran

Run ¼

21 65# Thruster 21 Pull(a)

Runn 300 15,15

Run 200 9,9

17:19

Sat Ride 27 !5.7

Mon Ride 32 16.2

Tues Squat x2 155,165,165,170,170,175,175,180,180,180

Press x5 75,85,95

Wed Ride 47 15.5 Windy Lake Pf

Thurs HSPU (down to2 45# plates), 105# Sq Clean

10-1

9-2

Etc

1-10

31:03

4_27 Pull 5-5

Dip 5-5

Diane 21-15-9 165# DL, Bridged HSPU 6:10

Sun Pull 5-5-2

Dip 5-4-5

4/29 5 RFT Run ¼, 20 75# Squat 23:04

4-30 Ride lake Pf 30.5, 15.4

March

March 1 Weight 190#

Sq x5 135,165,170,175

DL x5 185,235

Snatch 10 minutes AMRAP

30 at 45#

30 at 75#

Ride 32.5  avg 15.7 with Fred

March 7

Pull 7-4-5-5-5

4RFT

27 Box Jump

20 Burpees

11 95# Clean

25:15 (not squat clean)

3-10

Pull 5-4-5-5-5

Dip 5-5-5-5-5

Sq x5 135,155,165,165,165

5 RFT

12 95# Deadlift

9 95# Hang Power Clean

6 95# Push Jerk

13:58

2-11

Dead x5 185,215,235

3-12

Sq x3 155,165,170,175,180

AMRAP 18 minutes

15 Box jumps

12 95# Push Press

9 TTB

4 rounds + 15

3-13 Ride 45.2 Avg 15.6

3-16 Press x5 75,85,85

3-18 Ride 36 15.5 Lake Pf

3-19 Press x5 75,85,95,95,95!

Pull 7-7-5

Sq x5 135,165,175,175

100 Wall ball 10:40

3-20 Bench 125 10,10,7,7,5

Pull 5-5-5-5-4

3-21 Run 2

3-22 Squat 135,165,175,180

Pr 75,95,100(4), 105(f)

DL 185

3-23 Ride Lake Pf38 avg 16.6

3-24 7 minutes

3 Pull 3 90# Thruster

6 -6

9 -9

7:30 total reps 36

3-25 Ride Lake Pf 27 Avg 17.1

3-26 Pull 7-6-6-5-5

OHS x3 75,95,105(f),105,110(2),110

21-15-9 135# Squat, 45# DB swing 11:44

3-27 Pull 5-5-5

Dip 6-6-6

Diane 21-15-9

185# DL

HSPU (Box)

10:40

3-29 Box Squat x2 95,135,135,135,145,145,155,155,165

Press 75,95,100

For time 21:07

15 pull (5 + 10 assist)

Run 400

15 push

Run 400

15 pull

Run 400

15 Burpees

3-30 Ride 29 Avg 16.2

3-31 Thruster x3 75,95,105(2),105,110

Barbie 5RFT 3 min rest

5 pull

10 push

15 sit

20 squat

1:46,1:44,1:50,1:48,1:47

February

Feb 1

25 pull (A)

30 35#db swing

35 situps

40 burpees

12:50

2/3 Pull 5-4-4-4-4

Dip 3-5-4-4-2

3 RFT 10 185# DL, 35 Box jump 9:13

2/4 Pull 5-4-4-4

Squat x5 135, 155,165,165

Press 75,85,90

12 minute AMRAP

12 box

6 65# Thruster

6 Bar Burpee

4 rounds + 13

Weight 184.5 Cookies

Feb 5 Pull 5-5-5

Dip 5-5-5

15 min AMRAP

7 95# Push Press

10 95# OHS

15 situp

3 rounds, OHS heavy, in “5”s

2-6 Dunder

Pull 5-4-4-4

Handstand Hold 5

3 RFT

10 95# Squat clean

10 Box Jump 22”

11:08

2-7 Pull 5-5-4

Ring Dip 1-1-1

5 RFT Run ¼

21 135# DL

22:15

2-8 Stairmaster 30

2-9 Dip 5-5-5

Pull 5-5-5-4-3

3 RFT

Run ¼

15 65# Squat Clean Thrustre

18:00 blech

2-10 Stairmaster 30

2-11 Run 3, 50 pushup

2-13 5 RFT2bl(a) 21 pull 15 25#  db split clean

25:05

Stairmaster 30

2-14 AMRAP 15

3 pull

6 push

9 Squat

14!!

2-15 run 2

2-16 21-15-9

65# Power Clean

65# Thruster

9:42

2-17 Pull 5,5,5,5,5

Squat x3 95, 125, 135, 155,165,175,175,175

5RFT

10 Burpees

15 Jump Lunge

20 Box Jump

6x5 yard shuttle run

60 sec rest

19:08 (except last rest)

2-18 pull 5-5-5-5

4 RFT

5 Manmaker 75#

20 pushups

18:20 blech

2-21

Run ½

50 Pull(A)
100 Push

150 Squat

Run ½

In sets, 26:47, compatre 36:15 11/13

2-23 Pull 6-5-5-5-5

Dip 5-4-5-5-5

7 Minute: Burpees with 6” jump – 59

2-25

Weighted pullups x1 10,20,25,25,30,30,35(f),25

Press x5 75,85,90,90

Squat x5 135,165,165,165

7 minute Burpee 6” 58/59

2-27 Ride 19 in town

2-28 Climb: Bush crack, left of bush crack,little feet, Boston,Prok

2-29 Weight 188

Pull 5-4-3

Dip 4-5-5

“Chipper”

25 HSPU Feet on bar

35 TTB

Run 800m

50 75# push press

50 side to side bar jumps

21:27 Press in 10s, TTB short, in 3s

January

Jan 1 Run 1 mi
Rest 2 min
20 95# Squat Clean, 20 box juimps, 20 25# walking lunge, 20 box jump, 20 95# Sq clean, rest 2 min, run 1  mi, 39:30

Jan 2 "Franette" 15-12-9 65# Thruster, pullup (A) 7:12

Jan 4 Pull 3-3-3-3-2
OHS x5 45, 65, 75, x3 85, 95, 105, 115(f), 105(2), 105
Push Jerk x3 75, 95, 115, 125(2)
30 burpees 2:30

Jan 13 Pull 3-3-3-3-3
10 RFT: 10 95# DL, 10 Pushup 12:40

Jan 15 Ride 28  from Lake Pf

1-16 Pull 3-2-3-2-2
Box Squat x2 115, 115, 125, 125,125,125,125,130,130
5 RFT 12 TTB, 12 15# DB Thruster (more like toes near bar) 10:58

1-17 Tabata Burpee (4), Pull 6-(4), Push 7 -(6), Sit 9, Squat 12

Jan 18 Pull 10(A) 2-2-2-3-2
Split Snatch x3 45, 65, 75(2)
Run 2

Jan 19 Pull 1-2-2-2-3
21-15-9 95# Clean, Dips(A)11:45

Jan 20 2 RFT Run 1/2, 50 45# Thruster, 20(A) pull (Broken) 26:54

Jan 21 Pull 3-3-3-2-2
Dip 2-3-3-2-2
Sq x5 135, 155, 165x3, 165x3
Dead x5 185, 225
Pr x5 75, 85, 85, 85
Run 1/2 4:00
Weight 187 blech!

Jan 22 Dunder practice 3 in a row!
BP x5 125, 145, 140
5RFT 7 185# DL, 4 pull 7:48

1-23 Pull 2-2-3-2-2
Dio 2-2-1

Press 1 min rest x2 85, 90,90,90,90,90,90,90,90,90,90
20 burpees 1:22

1-25 20 minute stairmaster
7RFT 7 pull(A), 7 Front Squat 95# 11:52

1-27 Pull 5-3-3-3-3
Dip 3-3-3-3-3
8x Run 1/4 rest 90 sec 25:08 (not last rest)

1-28 Ride 18.5 in town
Pull 4-3-3-3-3
Dip 4-4-3-4-4
Box Sq x2 95, 125,135,145,150,150,155,155

1-29 "DeForge"
4RFT
145# DL x12
15 pull (A)
12 75# Clean and Jerk
15 TTB
36:30 broken

1-30 Pull 4-4-4-3-4
Dip 4-4-2-4-4
C&Jerk x1 75, 75, 95, 105, 115, 125(f), 125(f), 115, 120

1-31 Squat 95, 135
5RFT 7 Mu Up progression, 21 65# SDHP 19:14

December (rest)

Dec 27 Ride 15

Dec 28
 Pull 3-3-2-2-2
Front Squat x2 95, 115, 125, 125, 135
5 RFT 9 75# dead lift, 6 45# hang snatch, 4 45# OHS -- 11:17

Dec 28 Ridew Lake Pf 28.4

Dec 29 Squat x5 125, 135, 155, 170, 170, 170 (poor depth)
20 minute AMRAP
10 pull (A)
5 55# db deadlift
8 75# push press
7 rounds, pulls broken

Dec 31 Ride 24 in town