CF 03-18-13

Back Squat. Tough 1 * new PR 160#

For Time - PR 23:12

• 50 B SQT (225 / 135) *135 for first 13, switched to 115
• 50 T2B
• 50 Burpees

CF 03-16-13

5000m Row - 21:14

2:06.8 avg 500m

CF Games Open 03-15-13

Open Workout 13.2 - PR 218 reps

10 minute AMRAP of:

• 5 Shoulder to overhead (115 / 75)
• 10 Deadlift (115 / 75)
• 15 Box jump (24 / 20)

Region: 1789 out of 3597

Worldwide: 20815 out of 42975

CF 03-13-13

Fight Gone Bad - PR 244 reps

• 1 min Wall Balls
• 1 min SDLHP
• 1 min BJ
• 1 min Row (for calories)
• 1 min Rest

x3

CF 03-12-13

For Time: (1:45.9 & 1:51.5)

• 500m Row
• 90 sec rest
• 500 m Row

15 min:

• 20 click Airdyne / 200m row
• 12 WL
• 12 Situp
• 20 DU

CF 03-11-13

A1. Power Clean + 3 Front Squat (90; 95; 100; 105; 110)
A2. Ring Dip. AMRAP.  2 min x5

B1. Clean Grip Deadlift. 3, 3, 3 (185; 190; 195)
B2. Push ups AMRAP 2min

C. Unbroken KBS 1-10-1 (44#) PR 7:01


2 mile run - 19 min

CF Games Open 03-08-13

Open Workout 13.1 - PR 124 reps tiebreaker time 5:35

17 minute AMRAP of:

• 40 Burpees 
• 30 Snatch, 75 / 45 lbs 
• 30 Burpees
• 30 Snatch, 135 / 75 lbs 
• 20 Burpees
• 30 Snatch, 165 / 100 lbs 
• 10 burpees
• Max rep Snatch, 210 / 120 lbs

Region: 1808 out of 3764 

Worldwide: 20873 out of 44746

CF 03-06-13

3 min Row - 765 m
30 sec rest
3 min Situp - 65 reps
30 sec rest
3 min Burpee Box Jump - 17 reps
30 sec rest
3 min KBS (35#) - 75 reps
30 sec rest
3 min Airdyne - 91 clicks

CF 03-05-13

20 min AMRAP - PR 354 reps

• 100 Wall Balls
• 100 Hand Release Push Ups
• 100 Double Unders

CF 03-04-13

A. Snatch Balance. 5, 5, 5. 2 min rest. (55; 55; 65)
B. Overhead Squat. 3, 3, 3. 2 min rest. (75; 85; 90)
C. Snatch Grip Deadlift. 5, 5, 5. 2 min rest. (155; 155; 155)
D. Turkish Get Ups. 50 not necessarily for time, or AMRAP 15 minutes PR - 28 @ 25#

CF 03-01-13

A. Front Squat. 3, 3, 3. 2-3 min rest. (105; 115; 125; 135)
B. Handstand Push Up. 3 sets max reps (head to floor or 1 AbMat at most).  Rest as needed.  Or 10-20 controlled negatives (head to AbMat).
+
Each minute on the minute for 24 minutes:
Odd minutes: 1 Squat Clean + 3 Hang Squat Clean + 1 Squat Clean* (85#)
Even minutes: 6 Pull Ups**

*For cleans, try to use the weight from last week or 5-10 more pounds.
**For pull ups, they will be 6 unbroken reps of one of these:
-L-Pull Ups
-Chest to Bar (if no L-age is possible)
-Strict Chin Over Bar (if neither of the above are possible)
-Kipping Chin Over Bar (if none of the above)
-Strict with Band (see above comment)

CF 02-27-13

1 minute No Push Up Burpee with Lateral Hop over Bar
1 minute Kettlebell Swings
1 minute Airdyne / Row
6 minute rest
x4 (73; 57; 73; 59)
*2 sets with Airdyne, 2 sets with row.  Alternate.

CF 02-26-13

125 double unders - PR 3:23
+
7 rounds for time - PR 12:28
10 Deadlifts (175 / 125)
15 Wall Balls (20 / 14 … everyone to 10 feet)
+
125 double unders - 4:02

CF 02-25-13

A. Overhead Squat. 10, 8, 6, 4, 2. 2 min rest. (65; 75; 85; 90; 95) new PR 100 #
B. Hang Power Clean. Tech work / Tough singles.
+
18 Minute AMRAP - PR 5 rds
6 Hang Power Clean
12 Hand Release Push Ups (minimal worm-age)
6 Toes to Bar
12 Hand Release Push Ups (minimal snake-age)

CF 02-23-13

3 Rounds for time:
25 Kettlebell Swings
25 Burpees
+
3 Rounds for time:
25 Wall Balls
25 Box Jumps

CF 02-22-13

A. Shoulder Press. Build to 3 rep max. (67; 1RM @ 70# - new PR)
B. Push Press. 3 sets max reps with A. 2-3 min rest. (16; 21; 25)
+
Each minute on the minute for 22 mins:
Odd Mins: 1 Squat Clean + 1 Hang Squat Clean + 3 Front Squat (85#)
Even Mins: 5 Pull Ups* (Kipping)

*For pull ups, they will be 5 unbroken reps of one of these:
-L-Pull Ups
-Chest to Bar (if no L-age is possible)
-Strict Chin Over Bar (if neither of the above are possible)
-Kipping Chin Over Bar (if none of the above)
-Strict with Band (see above comment)

CF 02-20-13

800m Run (3:38; 3:42; 3:34; 3:35)
5 min rest
x4

CF 02-19-13

5 Rounds for time - PR 14:18

• 20 Wall Balls
• 80 ft Walking Lunge with Medicine Ball

*5 Burpees every time the ball touches the ground

200 Double Unders for time or AMRAP Double Unders in 10 minutes… whichever comes first. PR 8:38

CF 02-18-13

A. Overhead Squat. 10, 8, 6, 6. 2-3 min rest. (65; 75; 80; 85)
B. Touch-n-go Power Clean.  Build to a 3 rep max. (110#) New PR for 1RM 120#
C. Touch-n-Go Power Clean. AMRAP 1-5 unbroken ladders in 8 Minutes. PR 3 rds+4
D. Toes to Bar. 50 reps in increments of no less than 5.

CF 02-16-13

For Time - PR 17:01

• 10 Shoulder to Overhead (135 / 95)
• 20 Shoulder to Overhead (115 / 75)
• 40 Shoulder to Overhead (95 / 55)
• 40 Burpees
• 20 Burpee Box Jumps
• 10 Burpee Pull Ups

CF 02-15-13

A. Front Squat. 2-3 reps. 2 min rest. x3 (115; 125; 135x1)
B. Handstand Push Up Practice.

Each minute on the minute for 20 minutes:
Odd Minutes: 5 Front Squats (85#)
Even Minutes: 3-5 Handstand Push Ups

CF 02-13-13

A. Deadlift. 3, 3, 3, 3. 1-2 second rest on ground between reps.  2 min rest. (175; 195; 205; 215)
B1. Strict/Weighted Pull Ups. 3-4 reps. Brief rest.
B2. (Ring) Push Up. AMRAP. 2 min rest. x5
C1. (Strict) Toes to Bar. AMRAP in 30s. 30s rest.
C2. Kettlebell Swings. AMRAP in 30s. 30s rest. x5

CF 02-11-13

A. Overhead Squat. 10, 10, 10. 2 min rest. (55; 65; 75)
B. Touch n Go Power Clean. 5, 5, 5, 5, 5. 2 min rest. (75; 80; 85; 90; 95)
+
10 Minute Ladder - PR 15 PC + 13 PC
3 Power Cleans (95 / 65)
3 Burpees w/ lateral hop over bar
6 Power Cleans
6 Burpees w/ lateral hop over bar
9 Power Clean
9 Burpees w/ lateral hop over bar
etc…