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Friday, October 19, 2012

CF 10-11-12

Skill Practice: Rope Climb, Handstand Walk, HSPU, Balance

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)

CF 10-06-12 Round 2

10 rounds for time - PR 13:49
  • 200m run
  • 10 overhead squats (50#)

10-06-12

Race 5k 24:58
4th place age bracket
120 / 555 overall

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#
  • 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

10-02-12 Round 2

MARSOC Short Card 14:??

CF 10-02-12

15 min AMRAP - PR 3 rds + 12
  • 15 Power Snatch (55#)
  • 15 Double Unders

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
  • 400m run
  • 15 Burpees
  • 400m run
  • 15 Burpees
  • 400m run

Monday, October 1, 2012

CF 09-29-12

20 min AMRAP - PR 6 rds + 1
  • 10 Burpee Pull Ups
  • 10 Tire Flips

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
  • 10 Wall Balls
  • 10 Box Jumps
-5 minute rest-

6 min AMRAP - PR 5 rds + 8
  • 6 Wall Balls
  • 6 Box Jumps
-3 minute rest-

4 min AMRAP - PR 5 rds + 4
  • 4 Wall Balls
  • 4 Box Jumps
-2 minute rest-

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*