Hope for Kenya Fundraiser 02-09-13

12 min AMRAP - 3 rounds + 13

• 50 Squats
• 30 hand release push ups
• 15 Pullups

CF 02-08-13

A. Back Squat. 5, 4, 3, 2, 1. 2 min rest. (115; 125; 135 145; 155)
B. Behind the Neck Push Press / Jerk. 1, 1, 1.  1-2 min rest. ( 85; 90; 95)

For Time - PR 19:49

• 25 Back Squats (225 / 135)
• 50 Hand Release Push Ups
• 25 Dead Lifts (225 / 135)
• 50 Hand Release Push Ups
• 150 Double Unders

CF 02-06-13

10 rounds for time - PR 21:21

• 200m Run
• 7 Push Press (65#)
• 7 Toes to Bar

CF 02-05-13

21-15-9   PR 17:08

• Squat Cleans (85#)
• (Ring) Dips (purple)

CF 02-04-13

For Time - PR 3:06

• 30 Calorie Row
• 50 “Click” Airdyne

3 rounds for time - PR 6:12

• 15 Kettlebell Swings (44#)
• 15 Burpees

For time - PR 3:56
800m run

Raid in the Park Competition 02-02-13

WOD #1
10 min AMRAP - PR  Round 7 - Completed 7 squat CL & 5 pull-ups
100 DU buy in; 
65# squat clean / pull-up ladder

WOD #2
12 min AMRAP - PR 3 rounds completed

• 1/2 lap soccer field 35#weighed sandbag run; 
• 30 walking lunges w 35#weighed sandbag; 
• 15 Burpees

WOD #3

"Death by Push Press" 95# - PR 2 rounds + 2 reps

CF 02-01-13

Snatch (full squat). Tech Work and/or Heavy Singles.

17 min AMRAP PR 3 rds + 7

• 15 Squat Snatch (95# M / 45# F)
• 30 Wall Balls (10#)

*light weight work due to competition next day*