CF 04-02-13

Split Jerk 3, 3, 3, 1, 1, 1 (85; 95; 100; 105; 110; 115)

18 min - PR 8 rds + 5

• 6 pullups
• 6 Burpee (touch bar)
• 6 push jerk

CF 04-01-13

A. Front Squat 3,3,2,2,1,1 (105; 115; 125; 135; 140; 145)

B. Wall Ball. 25 for time . 45 sec rest (53; 57; 1:10; 1:23)

C. Back Extension. 50 For Time (2:27)

D. HSPU / Rope Climb Practice

CF Games Open WOD 03-29-13

Open Workout 13.4 - 43 reps

7 min AMRAP:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

CF 03-27-13

For Time - PR 21:07

• 1600m Row
• 1600m run
• 160 click Airdyne

CF 03-26-13

Ring Play Time

10 Rounds For Time - PR 22:42

• 10 Burpees
• 10 pullups (purple band)

CF Games Open WOD 03-22-13

Open Workout 13.3 - PR 240 reps

12 minute AMRAP of:

• 150 Wall Balls
• 90 Double Unders
• 30 Muscleups

Region: 

Worldwide: 

CF 03-25-13

A. Squat Clean & Jerk 3, 3, 3, 3, 3 (85; 95; 105; 110; 110)

B. GHD Situps 3-4 sets

C. KBS Heavy 3-4 sets

CF 03-20-13

5 Rounds - PR 23:50

• 400m Run
• 15 Power Clean (95#)

CF 03-19-13

2 rounds:
Airdyne 30 sec
2 min rest
x3
Row 30 sec
2 min rest
x3