Turkey Trot 10 & 5K

Ran 10k Turkey Trot 42:29(6:50 pace)

Then ran 5k with my cousin and R. 49:50 (16:02 pace)

Crossfit 151123

4 min AMRAP at each station

1)
6 12# Wall Balls
6 12# Med Ball Slams
6 KB Swing Burpees

2)
6 Man Makers 30# DB
6 24" Box Jump
6 Burpees

3)
6 Bupree Thursters 65#
6 Jacks
6 Push-ups
6 Leg Levers

4)
200M Run
6 Pull-ups
6 185# DL

Everyone picked their favorite exercise (man makers were my choice)

Run 151122

Ran 3.36 Miles in 23:19( 6:57 pace)

http://www.mapmyfitness.com/workout/1257484573

Crossfit 151121

Strength:
3x10 Front Squat 45/95/135
3x3 Front Squat 175/165/175

10 push-ups
10 Cable rows between each set

WOD

3x
250 Meter Row
:50 Second AMRAP 65# Snatch
:50 RDL

Swim/Crossfit

Swam 1000 Yards

200 Free
200 Pull
500 For time 8:10
100 Easy

WOD:
5 rounds for time of
10 Weighted sit-ups 45#KB
10 45# KB Swings
10 45# KB Snatch Left
10 45# KB Snatch Right
10 30# KB Press Left 10 30# KB Press Right

16:56

Ran 1 Mile in 6:30

Swim 151117

Swam 2700 Yards - don't remember the break down

Crossfit 151114

3 Rounds of

1 Mile Run
5 Each Side 30# DB Snatch
15 30#DB Swing
5 Man-makers with 30# DBs

~27 Min Runs of 6:35/6:30/6:55

Man-makers were killer

Crossfit 151113

13 185# DL
13 95# Hang Clean
13 90# KB Push Press
800 Meter Run
13 185# DL
13 95# Hang Clean
13 90# KB Push Press
800 Meter Run
13 185# DL
13 95# Hang Clean
13 90# KB Push Press

39 Burpees

21:07

Crossfit 151112

WOD 1

5 Rounds for time

10 35# KB Swings
10 35# KB Squats (Right side)
10 35# KB Swings (Left Side)
10 35# KB Snatch (5 Each Side)
10 Sit-ups

11:38

WOD 2
4 Rounds of

:45 Seconds Boat Sit with 50#KB
:45 Seconds front plank on 50#KB
:45 Seconds of 50#KB Swing Burpee

Swim\Crossfit 151110

Swam 1000 yards

32 rounds of:

1 Burpee Pull-up
1 185# DL
10 Walking Lunge
25 yard carry w/445# Dbs on shoulders

31:09

Crossfit 151108

6 Rounds for time:

~1K (.6 Mile) Run
5 Man-makers w 10#DB

29:55

Crossfit 151106

"The Don"
60 Double Unders (180 Singles)
60 110# Deadlift
60 24" Box Jump
60 50# KB Swing
60 Knees to Elbows
60 Sit-ups
60 Pull-ups
60 Burpees
60 20# Wall Balls
*60 55# Thrusters

Ran out of time for Thrusters.

Definitely felt the affects of being sick all week. I was gassed from the start and just had to chip away at it all.  Took about 45 min.