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

CF 11-27-12

6 Rounds:

• 2 min Handstand Push Up Practice
• 2 min Double Under Practice (Triple unders if you’re way good at DUs)
• 2 min Rope Climb Practice
• 2 min Ring Work (Dips, supports, muscle ups, L-sits, etc.)

CF 11-26-12

A. Back Squat. 5, 5, 5. 2-3 minute rest. (125#; 135#; 140#)
B. 1 1/4 Front Squat. 3, 3, 3. 2-3 minute rest. (95#; 100#; 105#)

6 Rounds:

• 15s max reps kettlebell swings
• 15s max reps burpees
• 15s airdyne sprint
• 4 minute rest

CF 11-24-12

10 Min AMRAP:

• 7 Thrusters (75# / 55#)
• 5 Toes to Bar

-5 Min Rest-
10 Min AMRAP:

• 5 Burpee Box Jumps
• 5 Double Unders
• 10 Walking Lunges

-5 Min rest-
10 Min AMRAP:

• 200m Run
• 15 Kettlebell Swings

CF 11-23-12

For Time - PR 33:25

• 40 Burpee Pull Ups
• 1600m Run
• 20 Burpee Pull Ups
• 800m Run
• 10 Burpee Pull Ups
• 400m Run
• 5 Burpee Pull Ups
• 200m Run

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