190223 - SABADO - SATURDAY

190223 SABADO - SATURDAY
Crossfit Sporthalle, N.B. Tx 78130

Warmup
5-turkish getups 45#kb
air squats

metcon:
15 kb swings
20 push throughs

5 rounds



Photo: cymaglyphs -  patterns made from frequency & sand.



5705

190219 - TUESDAY - MARTES

190219 - TUESDAY - MARTES

1000 DOUBLE UNDERS (DU)
for time

52:08









Blue Dragon Lake, Portugal

190218 - LUNES - MONDAY

Schumann Resonance from 02/17/2019 --  02/18/2019










190218 - LUNES -  MONDAY
emom - every min on the minute
NE 135# backsquats 10-10-10-10-10-10
30 man makers 25# dumbells

XDS 205# backsquats 10-10-10-8-8-10 4min-10
30 man makers 25# dumbells

190215 Viernes - Friday

190215 Viernes - Friday

WARMUP: air squats, pushups
METCON:
FRAN (95# barbell)
21-15-9
Thrusters
Pullups

NE: 15:50
XDS 9:04








Ptah holding the Djed-Was-Ankh
"House of Eternity" of King Seti I
Valley of the Kings

190214 Thursday - Jueves

190214 Thursday - Jueves
Valentines day

2 mile run
20:58

190212 - Martes - Tuesday

190212 Tuesday - Martes

5k row
21:28

190208 Friday - Viernes

190208 Friday - Viernes
WU: kb swings, air squats

metcon; DT
REPS: 12-9-6
135#Deadlifts
Hang cleans
Push press
5 rounds for time (5RFT)

15:10

190204 Monday - Lunes

Every Minute on the Minute (EMOM)

NE: 115# backsquats 8-8-8-8-8-8 six rounds completed in 6 minutes

XDS: 205# backsquats 8-8-8-8-8-8 six rounds completed in 6 minutes.

KB swings 79# kb 10-10-10-10
strict pullups 10-10-10-10







5685

190130--MIERCOLES - WEDNESDAY

190130--MIERCOLES - WEDNESDAY

5K ROW no warmup
21:06

JACKSON HOLE, WY

190120 - DOMINGO - SUNDAY

190120 - DOMINGO - SUNDAY

WARMUP: 
50 airsquats 20 kb swings 53#kb

METCON:
every min on minute (EMOM)
205# BACK SQUATS 10 REPS EMOM
10-10-10-8-10-10 in 6 minutes

2 mile run to loosen up 24:04





5432

190119-SABADO-SATURDAY

190119-SABADO-SATURDAY



ACTIVE REST
10-10-10-10-10 STRICT PULLUPS

190118- VIERNES - FRIDAY

190118- VIERNES - FRIDAY

Warmup - 20kb swings 53#kb

metcon:

12 deadlifts
9 hang cleans
6 push press

5 rounds for time
135# barbell

16:02






5306

190117 - JUEVES - THURSDAY

190117 - JUEVES - THURSDAY


10-10-10-10-10-10 STRICT PULLUPS


10-10-10-10-10 BAR DIPS

190116 - WEDNESDAY - MIERCOLES

Warmup - 50 air squats 20 kb swings 53#kb
METCON:
5K ROW 21:28 
rest 5 min

20-20-20-20-20
5 sets of 20 kb swings 79#kb

190112-SABADO-SATURDAY

190112-SABADO-SATURN

WU:
50 air squats, 25 kb swings 53#kb, 10 weighted squat
METCON:
every min on the minute (EMOM)
205# BACKSQUATS 10 REPS
10-10-10-8-8-8 rest 4 minutes complete 10 additional squats
total of 54 in 6 minutes

cooldown: 2 mile run 24.36











Khatchkar at Goshavank Monastery in Armenia

190109 - WEDNESDAY - MIERCOLES

190109 - WEDNESDAY - MIERCOLES

warmup -
50airsquats-400m run then 12-9-6 reps
deadlifts, hang cleans push press at 95#

Metcon:
12-9-6 DT (135#)
12 deadlifts
9 hang cleans
6 push press

5 rounds for time
16:15




5289

190108 - MARTES - TUESDAY

190108 - MARTES - TUESDAY
warmup: 20 kb swings 50 airsquats

metcon: 
FRAN
21-15-9 REPS
Thrusters - Pullups

8:32

190106 SUNDAY DOMINGO

190106 SUNDAY DOMINGO

warmup: 20 kb swings 50 squats
metcon1: 
150 kb swings (53#kb)
10:29

metcon2
200 air squats
2 mile run
25:19




5287

190104-VIERNES-FRIDAY

 01/04/2019-VIERNES-FRIDAY
warmup: 50 airsquats 50 kb swings

metcon:
every minute on the minute (emom)
squats 185# 10 reps emom
6 rounds complete 60 total squats in 6 minutes

5 rounds of 20 kb swings (79#kb)