CF 06-10-13

4 Rounds For Time - 11:49

• 10 Front Squat (95 / 65)
• 10 Lateral Burpee Hop Over
• 200m Run

06-09-13

5 Rounds For Time

• 10 KB Snatches (30#)
• 800m Run

CF 06-07-13

For Time 15:47 (10#)

• 50 WB
• 10 Pullup
• 40 WB
• 10 Pullup
• 30 WB
• 10 Pullup
• 20 WB
• 10 Pullup
• 10 WB
• 10 Pullup

CF 06-05-13

A. Deadlift 5, 3, 1, 5, 3, 1 (175; 195; 205; 195; 205; 235)

B. Shoulder Press 10, 6, 2, 10, 6, 2 (45; 55; 65; 50; 60; 70x1)

2 Rounds for Time 6:12

• 25 KBS (44#)
• 25 Burpees

CF 06-04-13

500m Row
400m Run
rest
x4
(3:42; 3;51; 3:55; 3:47)

CF 06-03-13

Squat Clean 1-1-1-1-1 (95; 105; 115; 120; 125) *new PR 125#*

2 Rounds for Time

• 25 GHD Situps
• Front Rack Lunge to Bar (55#)
• 25 Toes to Bar
• Front Rack Lunge to GHD (55#)

CF 04-15-13 to 05-31-13

05-10-13
OHS 5, 5, 5, 3, 3, 3 (65, 75, 80, 85, 90, 95)
+
"Jackie" - 13:35

• 1000m row
• 50 thrusters (45#)
• 30 pullups

04-24-13
A. FS 5 reps EMOM for 10 min
B. BS. 3 rep EMOM for 10 min
+
Row 1k (3:44.8)