CF 08-29-12

20 Minutes Total…
10 minutes AMRAP - PR 6 rds + 3 DL

• 6 Deadlifts (135#)
• 10 Toes to Bar

at 10:00 min…
800m run

AMRAP in the remaining time - PR 4 rds + 1 PC

• 3 Power Cleans (85#)
• 5 Burpees

CF 08-28-12

Back Squat 15-10-5-20 (95#; 115#; 125#; 95#)

30s Airdyne Sprint. 2 min rest. x4 (21; 20; 20; 20)

30s Row Sprint. 2 min rest. x4 (145m; 147m; 144m; 146m)

CF 08-27-12

Push Jerk 3-2-1-3-2-1 (65#; 85# fail; 75# x2; 80#; 70#; 80#; 85#)

For Time - PR 6:49
30 Power Clean & Jerks (75#)

3 Rounds:

• L-Sit. As many seconds as possible (13; ?; ?)
• Ring Dips. As many reps as possible (4; 3; 2)

CF 08-25-12 Round 2

Thruster. Build to a tough single fast. - PR 90 lbs

20 minute AMRAP - PR 6 rds + 7 CLN

• 10 Hang Squat Clean (55 lbs)
• 10 Burpee Box Jumps (24″)

90 lbs Prowler x3

CFR 08-25-12

Snatches - 5 on the min every min for 10 min (50 lbs)

10 min AMRAP Ladder - PR 8 rounds

• 1 P/U (blue band assist)
• 1 Dumbell Snatch - each arm (15 lbs)
• 2 P/U
• 2 Dumbell Snatches
• etc

CF 08-24-12

For Time - 4:57
10-8-6-4-2

• Deadlift (155 lbs)
• HSPU (6" assist)

30 Turkish Get Ups (15 lbs Kettlebell)

CF 08-23-12

Snatch & Mobility Skills Class

12 min AMRAP

• 10 Hang Snatches (35 lbs)
• 10 Over the Bar burpees
• 10 Toes thru Rings

CF 08-22-12

For Time - PR 16:55; 28

• 800m Run
• 30 Thrusters (55 lbs)
• 400m Run
• 15 Thrusters (55 lbs)
• As Many Toes Through Rings as Possible in 2 minutes

_____
2 scores:
1. Total time for completion
2. Total number of Toes thru Rings
The 2 minute timer starts when you begin your first rep of Toes Through Rings.

CF 08-21-12

Front Squat 3-2-1-1-1 (105 lbs; 115lbs; 125 lbs; 130 lbs; 135 lbs)

20s Airdyne Sprint. 2 min rest. x5 (14; 14; 15; 14; 14 RPMs)

20s Row Sprint. 2 min rest. x5 (95m; 96m; 97m; 97m; 98m)

CF 08-20-12

Power Snatch Practice (1 Hang Power Snatch + 1 Power Snatch) x 5

5 Rounds For Time - PR 8:22

• 5 Power Snatch (55 lbs)
• 10 Pull Ups (blue band assist, last 2 rds blue + purple band assist)

Planks. Walking Front Plank 1 min and Sides 1 min each.

CF 08-18-12 Round 2

Partner WOD
15 min AMRAP:

• Partner 1 - 10 KBS; 10 squats
• Partner 2 - 200m weighted run (25 lbs)
• switch

CFR 08-18-12

W/U: 500m Row

WOD 1 - PR 4:41

12-9-6-3

• DL (155 lbs)
• HSPU (7" assist)

Rest 3 min

WOD 2 - PR 7:15

3 Rounds for Time:

• 20 plate rotations (25 lbs)
• 10 burpee wall balls (14 lbs)

CF 08-17-12

Deadlift Ladder - One DL, each min on the min, increasing by 10 lbs each min until failure
Starting weight 105 lbs - PR Max 230 lbs

12 min AMRAP - PR 9 rds + 5 HSPU

• 5 HSPU
• 15 Hollow Rocks

CF 08-15-12

10 Rounds for Time - PR 28:34

• 200m Run
• 5 Box Jumps (30″)
• 10 Burpees

08-14-12 Round 2

MARSOC Short Card - 15:10

CF 08-14-12

Overhead Squat. 3-3-3-3-3 (65lbs; 70 lbs; 70 lbs; 75 lbs; 80lbs) 

60s Airdyne - PR 39 RPM

60s Rest

500m Row - PR 1:51

5 sets max Toes thru Rings. Rest as needed. (9; 10; 10; 8; 10)

CF 08-13-12

Power Clean 1-1-1-1-1 (75 lbs; 85 lbs; 95 lbs; 105 lbs failed attempt; 95 lbs)  PR - Power Clean Max 95 lbs

ALAP - PR 15 Pull Ups / 16 min
Perform 3 Power Cleans during odd minutes,
Perform (x+1) Pull Ups during even minutes, where x is equal to the number of full minutes that have elapsed.

• Minute 1: 3 Power Cleans
• Minute 2: 2 Pull Ups
• Minute 3: 3 Power Cleans
• Minute 4: 4 Pull Ups
• Minute 5: 3 Power Cleans
• Minute 6: 6 Pull Ups
• etc…

(75 lbs Power Cleans; green band assist for pull ups)

CFR 08-11-12

W/U: 500m Row

8 Rounds For Time - PR 30:54

• 5 C&J (65 lbs)
• 10 Pull ups
• 5 Box Jumps (24")
• 10 T2B

CF 08-09-12

Hang Power Snatch 1-1-1-1-1 (45 lbs; 50 lbs; 55lbs; 45 lbs; 50 lbs)

For Time - PR 10:40

10-8-6-4-2

• Hang Power Snatch (45 lbs)
• Chest to Bar pull up (green + purple band assist)

Core Work: 50 GHD Sit-Ups.

CF 08-08-12

For Time - PR 19:44; 60

• 25 Ground to Overhead (65 lbs)
• 400m Run
• 25 Ground to Shoulder (65 lbs)
• 400m Run
• 25 Shoulder to Overhead (65 lbs)
• 400m Run
• As Many Air Squats as Possible in 2 Minutes

___
2 scores:
1. Total time of completion
2. Total number of air squats
The 2 minute timer for air squats begins when you start squatting.

08-07-12 Round 2

MARSOC Short Card - PR 13:10

CF 08-07-12

Back Squat 5-4-3-2-1-5 (95 lbs; 105 lbs; 115 lbs; 135 lbs; 145 lbs; 95 lbs) PR - B SQT Max 145 lbs

 

6 minute AMRAP - PR 4 rounds + 6 DU

• 6 Double Unders
• 6 Burpees

Core Work: 50 Hollow Rocks

CFR 08-04-12

W/U: 500m Row

"Cindy" - PR 15 + 5
20 min AMRAP

• 5 Pullups (blue & purple band assist)
• 10 Push Ups
• 15 Squats

CF 08-03-12

Deadlift 5-4-3-2-1 (155 lbs; 175 lbs; 185 lbs; 195 lbs; 205 lbs)  PR - DL Max 205 lbs

12 Min AMRAP - PR 8+5 DL

• 1 Deadlift
• 3 HSPU
• 2 Deadlifts
• 3 HSPU
• 3 Deadlifts
• 3 HSPU
• 4 Deadlifts
• 3 HSPU
• 5 Deadlifts
• 3 HSPU
• etc...

(155 lbs Deadlift; 8" assist HSPU)

CF 08-01-12

5 Rounds For Time - PR 19:13

• 400m Run
• 15 Overhead Squats (45 lbs)