Craig's WOD

WOD: "Strictly Fran"
21-15-9 of:
Deadhang pull-ups
Front squat
Push press
Post time to comments.

Garage WOD

WOD: For time:
10 HSPU's
20 Pull-ups
30 KBS
40 Sit-ups
50 Burpees
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Craig's WOD

WOD 1: Ten rounds of:
100m Row
Post time for each row to comments.

WOD 2: Five rounds for time of:
250m Row
30 GHD sit-ups
30 Back extensions
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Monday's WOD

Rest Day!

Craig's WOD

Rest Day!

Saturday's WOD

WOD: Promise Land 50k++

31.75 miles
7,400 feet elevation gain
7,400 feet elevation loss
7h 5mim

I am very happy with my race...

A view of the race area...

Thursday and Friday's WOD

Rest Days!

Garage WOD

WOD: Four rounds for time of:
10 Medball cleans
10 KBS
10 Shoulder press
10 Box jumps
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Craig's WOD

WOD: Slow 52 min. run.

Took it easy...  Ready for Saturday!

Monday and Tuesday's WOD

Monday: Rest Day

Tuesday:
WOD 1: Three round of time of:
30 Sit-ups
1 Rope climb
10 Straight-leg deadlifts @ 95#
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WOD 2: Bouldering
10 Easy problems
5 Medium problems

Craig's WOD

Warm-up: Row 1000m @ 2:00/500m

WOD: Three rounds for time of:
7 Hang snatch @ 65#
10 KBS @ 1.5 pd
10 Push press @ 65#
10 Box jumps
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Saturday's WOD

WOD: Run 6.3 mi.

Friday's WOD

Rest Day!

Craig's WOD

WOD: AMRAP 11 min. of:
11 Push press 95#
11 Sit-ups
11 Push-ups
11 Pull-ups
Post rounds and fraction of rounds to comments.

Garage WOD

WOD: For time:
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

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Craig's WOD

WOD 1: 4.62 mi.

WOD 2:
100 Squats, then:
21-15-9 rounds of:
Deadlift 235#
Doubles, then
100 Squats
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Rest Day!

Got a golf membership today...

Craig's WOD

WOD 1: 8 mi. run


WOD 2: Three rounds for time of:
20 Step-ups (20" Box) w/50# sandbag
20 Lunges w/50# sandbag
20 Squats w/50# sandbag
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Craig's WOD

WOD 1: Rearrange furniture :)

WOD 2: 10 Rounds for time of:
10 Burpees
10 Sit-ups
10 Box jumps (20")
10 Squats
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Saturday's WOD

WOD: 17 mi. run

Thursday and Friday

Rest Days...

When M doesn't sleep, daddy doesn't sleep :o)

Craig's WOD

WOD: 21-18-15-12-9-6-3
SDLHP @ 135#
Inverted Hangs for 21,18,15 
L-sits for 3 sec. for 12,9,6,3

Tuesday's WOD

WOD 1: 7 Mile Run

WOD 2: 30-20-10
Squats
Push-ups
Sit-ups
Post time to comments.

WOD 3:
Back Squat 3x5 @ 135#

Craig's WOD

WOD: "Rowing" Kelly 
Five rounds for time of:

500m Row 

30 Box jumps (20") 

30 Wall ball shots (20#)

Post time to comments.

Sunday's WOD

Rest Day!

Craig's Vacation WOD's

Running Training Camp
Thursday: Rest day
Friday: Rest day
Saturday: Rest Day
Sunday: 6.22 mi.
Monday: 6.22 mi.
Tuesday: 16.1 mi.
Wednesday: 10.2 mi.
Thursday: Rest day
Friday: 6.2 mi.
Saturday: 6.22 mi.
Total Milage: 51.16 mi. New PR for weekly milage!!

Craig's WOD

WOD: 10k Run This makes the total milage for the week 51.16 miles.  
A new PR for miles!!