12-20-12

2.62 mi  24:51

CF 12-19-12

A. Deadlift. 5, 5, 5. 2 min rest. (165#; 165#; 165#)

B. Hang Clean. 3, 3, 3. 2 min rest. (practice thump grip - 75#; 75#; 75#)

10 Min AMRAP - PR 134 reps

• 25 Kettlebell Swings
• 25 Burpees

CF 12-18-12

“Chimpanzee Charley Horse” - PR 20:03

• 20 Handstand Push Ups (45 + ab mat)
• 30 Dips
• 10 Knees to Elbows
• 200m Run
• 20 Dips
• 20 Knees to Elbows
• 400m Run
• 10 Dips
• 30 Knees to Elbows
• 800m Run

CF 12-17-12

A. Back Squat @ 22×1. 5, 5, 5, 5, 5. 2 min rest. (115#; 105#; 105#; 105#; 105#)

B. Walking Lunges. 150 steps with med ball (20# / 14#). Move ball position every 15 steps.

C. Double Unders. 125 for time. 10 minute cap. - PR 79 DUs

D. FLR on Rings. AMSAP in 10 minutes.

CF 12-14-12

A. Push Press. 3, 3, 3, 3, 3. 2 min rest. (65#; 75#; 85#; 90#x2; 87#x2)
B. Strict Pull Up. Supinated Grip. 1 attempt at max reps. - PR 2 reps

“…for Johnny”
5 Rounds for time - PR 21:19

• 400m Run
• 20 Toes to Bar

CF 12-12-12

A1. Deadlift. 3 reps. 0s rest. (165#; 185#; 205#; 215#)
A2. Clapping Push Up. AMRAP. 0s rest.
A3. Push Up. AMRAP. 2-3 min rest. x4

“Rod Belding’s Betrayal”
12 Minute AMRAP - PR 5 rds + 8

• 12 Power Cleans (95#M / 65#F)
• 12 Double Unders

CF 11-28-12

In 10 minutes, establish a 1 rep max clean.

Prowler Push. 40s at tough effort.
Long rest.
x7