CF 11-21-12

Touch-n-Go Deadlift. 3, 3, 3. 2 min rest. (185#; 205#; 225#)

10 rounds for time - PR 15:48

• 5 Deadlift (245 / 155)
• 15 Wall Balls

CF 11-20-12

4 Rounds for time - PR 17:11

• 10 Burpees
• 12 Push Press (115# / 75#)
• 400m Run

CF 11-19-12

A. 1 1/4 Back Squat. 6, 4, 2, 6, 4, 2. 2 min rest. (95#; 105#; 115#; 105#; 125#; 135#x1)

B1. Push Ups (on rings if possible). AMRAP. Brief rest. (17, 13, 15; 12; 10)
B2. Ring Rows (feet elevated if possible). AMRAP. 2 min rest. x5 (5, 4, 4, 4, 3)

C. Box Jumps. (Jump up / Step Down). AMRAP in 10 minutes. PR-  110

CF 11-17-12

6 Minute AMRAP:

• 100m Run
• 6 Burpee Box Jumps

-2 Minute Rest-
6 Minute AMRAP:

• 6 Double Unders
• 10 Walking Lunges

-2 Minute Rest-
6 Minute AMRAP:

• 6 Wall Balls
• 4 Toes to Bar

-2 Minute Rest-
6 Minute AMRAP:

• 100m Run
• 6 Burpee Box Jumps

-2 Minute Rest-
6 Minute AMRAP:

• 6 Double Unders
• 10 Walking Lunges

-2 Minute Rest-
6 Minute AMRAP:

• 6 Wall Balls
• 4 Toes to Bar

CF 11-16-12

A. Push Press. 5, 4, 3, 2, 1, 5. 2 min rest. (75#; 80#; 85#;95#x1; 95#; 85#)
B. Shoulder Press. 5, 5, 5. 2 min rest. (55#; 60#; 62#)

For time - PR 11:38

• 30 Kettlebell Swings (1 pood)
• 400m Run
• 30 Thrusters (45#)
• 400m Run
• 15 Kettlebell Swings (1 pood)
• 400m Run
• 15 Thrusters (45#)

**We will choose KB / Thruster weights that allow for a good balance of  speed, toughness, and unbroken-nessessess.

CF 11-14-12

Power Clean. Build to a tough single.

Prowler Push. 35s at tough effort.
Long rest
x7

CF 11-13-12

Skill Practice.

• Ring Work (supports, dips, skin-the-cats, toes-thru-rings, push ups, muscle ups, L-sits, levers, etc.)
• Handstand Push Ups
• Rope Climbs
• Double Unders - PR 20 DU

3 min row for max meters - PR 810m

3 min Airdyne for max (whatever the metric is on that thing) - PR 102