Monday, 7/2

Back Squats 3x5 (3 sets, 5 reps) - 105 lbs.

AMRAP 7:00 Burpees – 51 (walk back)



- Posted using BlogPress from my iPhone

"Jason" For time complete: 100 Air Squats, 5 Muscle Ups, 75 Air Squats, 10 Muscle Ups, 50 Air Squats, 15 Muscle Ups, 25 Air Squats, 20 Muscle Ups. **Scale as needed. Sub 3:1 Pull Ups + Push Ups for Muscle Up** =====

Subbed 2:1 knee pushups & pull ups with black band

28:58


- Posted using BlogPress from my iPhone

Friday, 2/10

5 rds, each round is 3-minutes: Run 200-Meters, max rep Power Cleans AHAP.

Subbed 250M row, used 85#s

11,11,11,10,12 = 55 reps

- Posted using BlogPress from my iPhone

Wednesday, 2/1

For time complete: 50 x WBS @ 14#/20#, + Run 1000-Meters, + 30 Burpee Pull ups

10#WBS, 1250m row, 30 scaled burpees, 30 pullups black band

17:48

Press
5x33#, 5x53#, 4x58#, 3x63#, 2x68#, 1x73#


- Posted using BlogPress from my iPhone

Monday, 1/30

"Arnie" For time: With a 2-pood Kettlebell, 21 x TGUP Right Side [Turkish Get Ups], 50 x KBS [Russian], 21 x OHS Left Side [Overhead Squats], 50 x KBS, 21 x OHS Right Side, 50 x KBS, 21 x TGUP Left Side. =====

Used 10# DB for TGUP and OHS - subbed stationary lunges with weight in the air for OHS

Used 12kg kb for swings

20:54


- Posted using BlogPress from my iPhone

Thursday, 1/26

For time: 10 Muscle Ups, + Push Press @ 53#/75# x 100 reps, + Row 1K [from CF HQ 12.23.11] *Sub Pull-Ups + Dips for Muscle Ups, 3:1.

Did 30 push ups (on knees)
30 dead hang pull ups (black band)
100 push press 45#
1000 m row

20:14



- Posted using BlogPress from my iPhone

Wednesday, 1/26/12

[Posted by CF HQ March 26, 2011] "Abbate" Run 1 mile + 155 pound Clean and jerk, 21 reps + Run 800 meters + 155 pound Clean and jerk, 21reps + Run 1 Mile.

Subbed:
2k meter row
21 65# CNJ
1k meter row
21 65# CNJ
2k meter row

35:04

- Posted using BlogPress from my iPhone