50 lb DB
10 walking lunges
15 overhead swings
5 rounds for time
Dan 4:00
Pete 4:38
Joe 4:41
Tina 5:45 (30 lb db)

Rest two minutes

Jump rope to 100 reps, others hold plank
three rounds

Rest two minutes

50 burpees
Dan and Pete 3:00
Joe 4:37

Great conditioning workout

Friday
REST AND DIGEST.

Saturday
Climb trees in the hotel parking lot and do pull ups from the highest possible branch, have girlfriend pretend she is not with you while child screams “Daddy, get down!!!”, follow with random walking around theme park.

Sunday
Dan
10 push ups, 10 squats x3
10 jump squats, 10 plio push ups x5
Tabata Push up, Sit Up, Squat (did not count, not great numbers though)

Three rounds of:
stiff arm plate raise 45 lb x8, mountain climber x50, high knees x50

Three rounds of:
pull up bar bicep curl
50 lb. snatch x6 each arm
10 burpees
rest one minute between rounds

Monday

Crossfit East Decatur Warm Up (thanks Dominic)
50 jump rope turns (a few double unders…need a new rope)
30 mountain climbers (2 count)
10 sampsons
10 push ups
10 squats
10 pull ups
10 over head pulldowns
3 rounds, no rest

Over head press
7 sets of one rep

Dan-125, 135, 145 (fail), 135, 145 (fail), 135 (fail), 135
Pete-135, 155, 165 (fail), 155, 155, 165, 165
Tina-45, 65, 65, 65, 75 (fail), 65, 65

Dan and Pete
200 meter sprints
Dan-25, 25, 26, 26, 27, 27
Pete-28, 29, 30, 30, 31, 31

Sunday
Tina 24:53 (sit up/30kb/floor rope)
Dan 26:26 (40kb/feet on wall rope)
Pete 29:52 (50kb/feet on rope)

Monday
rest

Tuesday
‘Lynne’
Pete
bench 185-11, 11, 11, 8, 6=47
pull up-20, 20, 20, 20, 15=95
Total-142
Dan
bench 185-7, 6, 4, 3, 3=23
pull up-26, 22, 19, 19, 19=105
Total-128
Tina
bench 65-12, 13, 13, 10, 12=60
ring row-12, 16, 16, 17, 19=80
Total-140

Wednesday
Deadlift
135×10, 185×5, 185×5, 205×5, 225×5, 225×5

Three rounds:
Run 400m
50 sit ups
185 deadlift x15
Dan 13:18
Pete 15:26

Thruster 65×10, three sets for form

Thursday
Muscle up x2
Handstand negative drops x4
db swing 70 lb x8

Dan-5 rounds plus another set of muscle ups and 2 handstand drops. Took a lot of time on the drops from handstand to head stand, dropping as excruciatingly slow as possible. Switched grip at four reps on the db swing sets, worked on the start of the muscle up kip…still not instinctual but much better.