CF 10-09-13

A. Back Squat 5, 5, 5 (125, 145, 155)

B. Weighted Pullup 3, 3, 3 (5, 5, 15)

5 min Rope Climb (10)
4 min Wall Walk (8)
3 min KBS (1.5 / 1.0) (58)
2 min Burpees (19)
1 min Pullups (16)
(30 sec rest between each)

CF 10-08-13

10 min AMRAP - 3 rds+15

• 10 Power Snatch (55#)
• 20 Walking Lunges
• 50 Double Unders

-5 min Rest-

10 min AMRAP - 4 rds+2

• 10 Thruster (55#)
• 10 Box Jump (step down)
• 20 sit ups

CF 10-07-13

A. Power Clean 3, 3, 3 (105, 115, 120, 125x1)

B. SN Grip Push Press x3 + OHS x5 (75, 80, 85, 90, 95)
x5

C. Push Press. AMRAP in 30s. 30 s rest x5 (65#) (21, 17, 14, 11, 9)

D. Wtd Back ext 12 x 5 (10#)

10-06-13

Vinyasa & Arm Balancing / Inversions Yoga

CF 10-04-13

20 min AMRAP - 7 rds + 4

• 4 Wall Walks
• 10 reverse WB
• 28' Bear Crawl
• 28' fwd crab walk

10-03-13

Arm Balancing / Inversions Yoga

CF 10-02-13

3 rounds:

• 15 Goblet Squats (44#) 
• 15 GHD sit ups

A.  Front Squats 3 EMOM x 15 (105#)
B.  CTB pull-ups 4-6 EMOM x10

21-15-9   9:00

• Toes to Bar
• Ring Dips

CF 10-01-13

2:30 work / 2:30 rest

400m Run
AMRAP DU
x3 (36, 26, 29)

400 / 500 m Row
AMRAP BJ
x3 (6, 9, 10)

90s Airdyne
AMRAP Jump Switch Lunges
x3 (?, 19, 20)

CF 09-30-13

A. Deadlift 3, 3, 3 (195, 215, 235)

B1. Shoulder Press 3, 3, 2, 2, 1, 1 (60, 65, 70, 75, 77)
B2. Push Press 6, 6, 4, 4, 2, 1 (70, 80, 90, 100, 115, 120)

For Time - 6:0?
10-8-6-4-2

• DL (275 / 155)
• Bar facing Burpees

09-29-13

Vinyasa & Arm Balancing / Inversions Yoga

09-22-13 to 09-28-13

09-23-13
Thruster 5, 4, 3, 2, 1 (85, 90, 95,105, 115)
+
For Time 12:58 (95#)
5-4-3-2-1-2-3-4-5

• Thruster (145 / 100)
• Burpee Box Jump (30/24)

09-15-13 to 09-21-13

09-17-13
in 16 minutes - 15:32 / 20 DU

• 1250m Row
• 50 Burpees
• 800m Run
• AMRAP DUs in remaining time
  

09-16-13 
A. Pressing Snatch Balance 5x5
B. OHS 5, 4, 3, 2, 1 (115# 1 RM)

C1. Front Squat (155/105) AMRAP in 60s 30 s rest
C2. GHD Situp AMRAP in 60s 2:30 rest
x4  

09-08-13 to 09-14-13

08-29-13 to 09-07-13