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Friday, October 19, 2012
CF 10-10-12
A. Deadlift. 5, 4, 3, 2, 1. 2 min rest. (175; 190; 190; 195; 210)
B. Push Press. 5, 5, 3, 3. 90s rest. (65; 75; 80; 82)
3 Rounds: (1:14.5, 1:12.9, 1:12.5)
- Sled Push (Crack to Crack)
- 200m Run
- Sled Push (Back to the First Crack)
- Rest
3 Rounds: (1:04, 1:06, 1:03)
- 350m Row
- Rest
CF 10-09-12
20 min AMRAP - PR 7 rds + 13
- 6 Wall Balls (to highest target possible)
- 6 Double Unders
- 6 Toes to Bar
- 6 Double Unders
Monday, October 8, 2012
CF 10-08-12
A. Back Squat. 10, 6, 2, 10, 6, 2. 2-3 min rest (95; 115; 135; 105; 125; 145)
B1. Chest to Bar Pull Ups. AMRAP in 45s. 15s rest.
B2. Push ups. AMRAP in 60s. 30s rest. x3
C. L-Sit (or scaled variation) 30s hold (AMSAP). 30s rest. x5
7 min AMRAP - PR 53
Burpees (jump to touch bar)
B1. Chest to Bar Pull Ups. AMRAP in 45s. 15s rest.
B2. Push ups. AMRAP in 60s. 30s rest. x3
C. L-Sit (or scaled variation) 30s hold (AMSAP). 30s rest. x5
7 min AMRAP - PR 53
Burpees (jump to touch bar)
CF 10-05-12
Clean (Power or Squat). 5, 3, 1, 5, 3, 1 (85#; 95#; 100#; 95#, 100# x2; 105#)
*New Max PR 105#*
7 Rounds for time - PR 10:33 @75#
*New Max PR 105#*
7 Rounds for time - PR 10:33 @75#
- 7 Power Cleans
- 7 Burpees (with jump over bar)
CF 10-03-12
A. Clean Grip Deadlift. 3, 2, 1, 3, 2, 1. 2 min rest. (165; 185; 205; 165; 187; 200)
B. Shoulder Press. 3, 3, 2, 2. 2 min rest. (55; 65; 60; 57)
Prowler Push. Door to door (middle crack to middle crack… but not “and back”) x 15
CF 10-01-12
A. Front Squat. 5, 3, 5, 3, 5, 3. 2 min rest. (115; 125; 120; 130; 122; 132)
B1. Supinated Grip Chin Ups. AMRAP in 30s. 30s rest.
B2. Dips. AMRAP in 30s. 30s rest. x5
C. Plank. 5 minute hold. (Switch from front to side as needed, but hold for entire 5 minutes)
For time - PR 8:38
B1. Supinated Grip Chin Ups. AMRAP in 30s. 30s rest.
B2. Dips. AMRAP in 30s. 30s rest. x5
C. Plank. 5 minute hold. (Switch from front to side as needed, but hold for entire 5 minutes)
For time - PR 8:38
- 400m run
- 15 Burpees
- 400m run
- 15 Burpees
- 400m run
Monday, October 1, 2012
CF 09-28-12
A. Clean. 3, 2, 1, 3, 2, 1. 2 min rest. (95; 100x1; 95; 100x1; 100x1; 102)
*New Personal Record 102#*
B1. Push Press. 10 unbroken reps. 10 sec rest. (65; 75; 65)
B2. Kettlebell Swing. 15 unbroken reps. 60s rest. x3 (1 pood)
For Time: total time 14:30
- 30 Ground to Overhead - 5:31 @ 75#
- 1 Mile Run
CF 09-26-12
A. Deadlift. 6, 4, 2, 6, 4, 2. 90s rest (155#; 175#; 185# x 1; 155#; 165#; 177#)
B. Shoulder Press. 10, 8, 6, 4, 2. 90s rest. (55# x 9; 50#; 55#; 57#; 55#)
Sled pushes (door to door and back) x 6 (90# - 25 sec; 90# - 25 sec; 110# - 40 sec; 110# - 30 sec; 140# - 71 sec)
CF 09-25-12
10 min AMRAP - PR 5 rds + 13
6 min AMRAP - PR 5 rds + 8
4 min AMRAP - PR 5 rds + 4
1 Minute Max Wall Balls - PR 20 wall balls
1 Minute Max Box Jumps - PR 10 Box Jumps
*10' target goal for Wall Balls w/ 14 lbs; 30" Box Jumps*
- 10 Wall Balls
- 10 Box Jumps
6 min AMRAP - PR 5 rds + 8
- 6 Wall Balls
- 6 Box Jumps
4 min AMRAP - PR 5 rds + 4
- 4 Wall Balls
- 4 Box Jumps
1 Minute Max Wall Balls - PR 20 wall balls
1 Minute Max Box Jumps - PR 10 Box Jumps
*10' target goal for Wall Balls w/ 14 lbs; 30" Box Jumps*
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