CF 11-12-12

Front Squat. Build to a 1 rep max - PR 137 #

15 min AMRAP - PR 1 round + 37

• 15 Thrusters (75#)
• 15 Pull Ups
• 15 Burpees

CFR 11-11-12

6 Rounds For Time - PR 21:03

• 12 Deadlifts (155#)
• 9 HSPU
• 6 T2B
• 3 Pullups

*First WOD no band assist on pullups*

CF 11-10-12

5 Minute AMRAP:

• 100m run
• 10 Kettlebell Swings

-2 min rest-

5 Minute AMRAP:

• 5 Wall Balls
• 5 Burpees

-2 min rest-

5 Minute AMRAP:

• 100m run
• 5 No Push Up Burpee Box Jump

-2 min rest-

5 Minute AMRAP:

• 100m run
• 10 Kettlebell Swings

-2 min rest-

5 Minute AMRAP:

• 5 Wall Balls
• 5 Burpees

-2 min rest-

5 Minute AMRAP:

• 100m run
• 5 No Push Up Burpee Box Jump

CF 11-09-12

A1. Shoulder Press. 1-2 reps. 10s rest.

A2. Push Press. 3-4 reps. 10s rest.

A3. Push Jerk. 7-9 reps. 4 min rest. x4

15 min AMRAP:

10 Dips

10 Toes to Bar

CF 11-8-12

Kipping pullup practice
*2 unbroken kipping pullups*
multiple sets - 30+

5000m row - 21:25
2:08 split - last 300 at 1:53

CF 11-7-12

A. Touch-n-Go Deadlift. 5, 3, 5, 3, 5, 3. ~2 min rest. (165#; 195#; 175#; 205#; 185#; 205#)

B. Wall Balls. Max reps in 60s. 30s rest. x7 (25; 21; 20; 19; 17; 17; 18)

C. Double Under. 10 minute Unbroken Ladder . PR - 6 unbroken DU

CF 11-6-12

6 Rounds for time - PR 19:18

• 400m Run
• 10 Push Press(75#)

CF 11-5-12

A. Back Squat. Build to a tough single. - PR 155# *new max PR*

B. Back Squat @ 77% of A. 3 reps each minute on the minute for 10 minutes. @ 120#

C. Pull Ups. Max reps in 60s. 90s rest. x4 (red band assist) (9; 7; 5; 6)

D. FLR on Rings. Accumulate as much time as possible in 8 minutes. (1 min FLR hold)

E. Toes-Thru-Rings. Play for 8 minutes (8 sets of 10)

CF 11-3-12

6 minute AMRAP:
12 Kettlebell swings
9 Box Jumps
6 Double Unders
-2 minute rest-

6 minute AMRAP:
100m Run
12 Walking Lunges
6 Push Presses
-2 minute rest-

6 minute AMRAP:
12 Kettlebell swings
9 Box Jumps
6 Double Unders
-2 minute rest-

6 minute AMRAP:
100m Run
12 Walking Lunges
6 Push Presses

CF 11-2-12

A. Thruster. 1, 1, 1, 1, 1. 2-3 min rest. (85#; 90#; 95#; 95#; 105#(f))
B. Shoulder Press. 2, 2, 2, 2, 2. 2-3 min rest. (55#; 65#; 65#; 67#(f); 65#x1)

For time - PR 7:13

• 20 Thrusters (45#)
• 400m Run
• 20 Burpees
• 10 Thrusters (45#)
• 200m Run
• 10 Burpees 

CF 10-31-12

Power Clean. Work up to a tough set of 3. @ 95#

Prowler Push. 30s nonstop at tough effort. 4-5 minutes rest. x7

CF 10-30-12

Rope Climb Practice
Handstand Push Up Practice

800m run @ 85% effort - 3:58
5 min rest
800m run @ 90% effort - 3:37
5 min rest
800m run @ 95% effort - 3:44

CF 10-29-12

A. Front Squat. 6, 4, 2, 6, 4, 2. 2-3 min rest. (95#; 115#; 125#; 105#; 120#; 130#)

B. Hanging V (or scaled variation). AMSAP in 45s. 45s rest. x5

C1. Burpee Pull Up. AMRAP in 60s. 15s rest. (5; 5; 5; 5; 5)
C2. Double Unders. AMRAP in 60s. 15s rest. x5 (9; 6; 12; 17; 32)

D. Walking Lunges. 100 NOT for time. Slow and steady.

10-27-12

Tough Mudder Carolinas 2012
3 hr 10 min - 11.3 miles
qualified for WTM (placed top 5% finisher)

CF 10-24-12

A1. Touch-n-Go Deadlift. 10, 5, 10, 5, 10, 5. Brief rest. (135#; 155#; 135#; 155#; 135#; 155#)
A2. Box Jumps (20″ after 10, 24″ after 5). AMRAP in 30s. 60-90s rest. x6 (13; 11; 13; 10, 12, 10)

B. 100 Wall Balls for time PR 6:43 @ 14# (increments of 20)

C. Turkish Get Ups. Slow and steady. For a while. (50 reps @ 15#)

CF 10-23-12

10 Rounds for Time - PR 15:04

• 200m Run
• 5 Push Press (75#)

CF 10-22-12

PR Video Wk 10/15 - 10/20  http://youtu.be/k1SFqT8p6-Y

A1. Back Squat. 10, 10, 5, 5, 3. 60s to complete, rest remainder of min (95#; 115#; 125#; 145#; 145#)
A2. Sit Ups. AMRAP in 45s. 75s rest. x5

B1. Pull Ups @ 22×2. 4-6 reps. 60s to complete, rest remainder of minute. (5, 4, 6, 4, 5)
B2. Burpees. AMRAP in 45s. 75s rest. x5 (9, 11, 10, 10, 10)

C. Double Unders. AMRAP in 5 minutes. PR - 48

CF 10-20-12

20 min AMRAP - PR 9 rds + 13

• 10 Thrusters (45#)
• 12 Push Ups

CF 10-19-12 Round 2

A. Clean. Build to a 1 rep max. *new PR 110#*

B. Clean. 4 minute AMRAP @ 90% A. PR - 7 reps @ 100#
3 minute rest

C. Clean. 3 minute AMRAP @ 80% A.  PR - 21 reps @ 90#
3 minute rest

D. Clean. 2 minute AMRAP @ 70% A. PR - 28 reps @ 77#

10-19-12

5k trail run 24:49

10-18-12

4000m Row 16:45??

CF 10-17-12

A. Deadlift. 1 RM (252#) * new PR*
B. Shoulder Press. 1 RM (67#)

For Time:

• 500m row (1:49.2)
• 90s rest with feet in straps
• 500m row (1:51.5)

CF 10-16-12

6 min AMRAP - PR & rds +2

• 1-3 Unbroken Double Under Ladders

2 min rest

AMRAP in 6 minutes - PR 2 rds + 4

• 1-5 Unbroken Toes to Bar Ladders

2 min rest

AMRAP in 6 minutes - PR 0 rds + 4

• 1-5 Unbroken Double Under Ladders

2 min rest

AMRAP in 6 minutes- PR 7 rds + 1

• 1-3 Unbroken Toes to Bar Ladders

CF 10-15-12

Front Squat. 3, 1, 3, 1, 3, 1.  (115#; 125#; 120#; 130#; 125#; 140#(f))
(Last single heavier than anything you’ve ever attempted.)

3 rounds for time - PR 16:18

• 400m Run
• 21 Kettlebell Swings (35#)
• 12 Pull Ups (red band assist)

CF 10-13-12

3 Rounds for Time - PR 15:14

• 30 Wall Balls (14#)
• 30 Burpees

Fun Outside :)

• Team Sled Pushes 3:54 @ 145#
• Large Tire Flips

10-12-12 Round 2

Midnight Madness Race in Wilmington
23:18 - 3 miles
1st place age group
27th place overall finish

CF 10-12-12

Hang Clean.  3, 3, 3, 3, 3.  2-3 min rest. (75#; 85#; 85#; 90#; 100# x 1; 107#x1)
*New PR 107#*

2 Rounds for Time - PR 15:30

• 20 Ground to Overhead (75#)
• 800m Run