CF 11-15-13

A. Squat Clean - 10 singles @90-95% 1 RM (115-130#) new PR

For Time - 12:20

• 12 Thrusters (145 / 100)
• 15 Pullups
• 9 Thrusters
• 15 Pullups
• 6 Thrusters
• 15 Pullups
• 3 Thrusters

CF 11-13-13

Skills Practice

• MAX pistols in 90 sec
• MAX DU in 1 min
• MU practice

MAX meters Row 1 min - 320 m

CF 11-12-13

12 min AMRAP

• 200m run
• 10 KBS (53#)
• 10 BJ

-5 min rest -

12 min AMRAP

• 300m row
• 7 burpee
• 11 GHD situps

- 5 min rest -

12 min AMRAP

• 90 s airdyne
• 10 DL (105 / 155)
• 15 Air Squats

CF 11-11-13

Squat Snatch Cluster 1.1.1 x5 20 sec rest between sets (65, 67, 70, 75, 80)

For Time - 16:49

• 12 pullups (CTB)
• 20 squat clean thruster (95/65)
• 12 pullups (CTB)
• 15 squat clean thruster
• 12 pullups (CTB)
• 10 squat clean thruster
• 12 pullups (CTB)

11-03-13 to 11-09-13

11-08-13
A. Squat Clean x1, Hang Squat Clean x2, Front Squat x3
5 complexes (85, 95, 105, 115, 125)
B. Thrusters 1, 1, 1, 1, 1 (85, 95, 105, 110, 115)
C. Push Press 3, 3, 3 (95, 95, 100)
+
3 Rounds for Time - 9:11

• 17 Thrusters (75/55)
• 17 Burpees

11-06-13
Skill Work

1000m Row for Time - 3:39.8


11-04-13
A. Snatch 1 RM (85#)

B. Wtd Pullup 1 RM
+
6 Rounds - 19:30

• 5 Hang Squat Clean (105#)
• 10 Pullups

10-27-13 to 11-02-13

11-02-13
Death by Burpee Box Jump - 10 rds + 9
- 2 min Rest -
2.3 mi Run - 23:14
Skill Work


11-01-13
A. Squat Clean 1 rep every 45 sec x 15 (75-85% 1RM) (105#)

B. Back Squat 5x3 (light weight & fast) (125, 135, 145)

C. Push Press 3x5 (100, 105, 110x3)
+
5 Rounds for Time - 13:08

• 5 DL (275 / 185)
• 10 Burpees
• 15 WB

10-30-13
Skill Work
15 min Easy Row 

10-29-13
10 min AMRAP

• 200m Row
• 10 GHD Sit ups
• 10 Back Ext

 - 5 min Rest -
10 min AMRAP

• 250m Row
• 30 s side bridge L/R
• 30 s side bridge L/R

- 5 min Rest -
10 min AMRAP

• 1 min AD
• 10 reverse Wall Ball
• 10 jump switch lunge

10-28-13
"Cindy" - 15 rds + 10 

10-20-13 to 10-26-13

10-26-13
6-12-18-12-6  17:22

• DL (225 / 155)
• TtB
• Burpee over Bar

10-25-13
Squat Clean 1 RM - 125#
30 Thrusters For Time - 5:34 (95#)
1 mi Run - 8:32 


10-23-13
250m Row
15 KBS (2 / 1.5)
25 Burpees
15 KBS
250m Row
- 12 min rest -
x3  (5:38, 6:18, 6:47)

10-22-13
Squat Snatch 20 reps @ 90% of 1RM
+
30 GHD Situps
30 TGU
30 GHD Situps

10-20-13 Integrity's Revenge WOD 4
82 reps

10-10-13 to 10-19-13

10-16-13
A. Sn DL 7, 5, 3, 7, 5, 3 (135, 155, 175, 155, 165, 185)
B. 3 Sets of Pullups (12)
+
1-10-1 ladder KBS 9:04 (53#)


10-14-13
75 Thrusters for Time (115 / 75) - 23:50
w 5 burpees @ start of every min


10-12-13
21-18-15-12-9-6-3  38:33

• Pull-ups
• Burpees
• Wall Balls 

into 800m Run w/Ballinto 800m Run


10-11-13
3 RFT - 7:12

• 250m Row
• 10 C&J (75#)

+
5 Sled Pushes (grinding)