Monday, 7/2

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

AMRAP 7:00 Burpees – 51 (walk back)



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"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


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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

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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#


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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


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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



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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

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Thursday, 1/19/12

"The Chief" 5 rounds, each round is 3-minutes AMRAP, 1-minute of rest: 3 x Power Clean @ 135#/95#, 6 push ups, 9 air squats. Score rounds and reps for each interval of work. =====


3rds 3 pc
3rds 3 pc
3rds
3rds
3rds 1 pc


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Monday, 12/19

Fran
21-15-9
Thrusters 65#
pull ups

Did 53# & green band
8:19


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Thursday, 12/15

Power Cleans
3 x 45#s
3 x 65#s
2 x 75#s
2 x 85#s
2 x 95#s
1 x 100#s
1 x 105#s
110#s - failed twice

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Tuesday, 12/13

Interval Ladder x 3's: Perform three push-ups and three air squats, then six push-ups and six air squats, then nine - etc, etc. Adding three reps to each movement for the following work intervals: 3-Min On, Rest 1-Min, 6-Min On, Rest 2-Min, 9-Min On. *There is a 10 Burpee buy-in to start each work interval! Get some :)

1 - 4 rds
2 - 5 rds
3 - 6 rds + 13PU

Scaled hand release pushups

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Monday, 12/12

Back squats
5 reps x 45#s
5 reps x 65#s
5 reps x 85#s
5 reps x 95#s
5 reps x 105#s
5 reps x 115#s
5 reps x 125#s

Tabata row
8 rds - 816m

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Tuesday, 11/23

=== In memory of Lt. Andrew Richard Nuttall ===
==="Nutts"===
For time complete:
10 HSPU, (scaled using tire stack)
250# Deadlift x 15, (103#)
25 Box Jumps @ 30", (20" step ups)
50 Pull Ups, (green band)
100 WBS @ 20#, (75 @ 10#)
200 Double Unders, (200 singles)
Run 400 Meters w/45# (500m row)

Substitutions in parentheses
23:33




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Monday, 11/21

"Baby Nutts"

Advanced
20 dumbbell shoulder press #25
20 kettlebell deadlifts 32kg
20 step ups
20 pull ups
20 wall ball #14
20 double unders or single unders
400m run

Did pull ups with green band
100 singles
500m row

10:52


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Friday, 11/18

1/2 Murph

1000m row
50 pull ups (green band)
100 push ups (knees)
150 air squats
1000m row

29:00



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Wednesday, 11/16

Deadlifts:

5 x 5 x 105#s
1 x 5 x 115#s
1 x 5 x 125#s
1 x 5 x 135#s
1 x 3 x 145#s




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Tuesday, 11/15

Advanced
21-15-9
Toes to bar
Wall ball #14

Subbed knees up
5:18

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Monday, 11/14

Advanced
500m row
20 step ups - 20"
20 push ups - knees
20 knees to elbows - knees up
20 pull ups - green band
20 good mornings - 33# bar
20 dips - 20" box
10 turkish get ups, alternating arms, 12kg KB or #25 DB - 20# DB

20:19




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Monday, 11/7

Advanced
3 rounds
20 wall ball #14
20 hang power snatch #65

Used 53# bar

13:23

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Friday, 11/3

"Fight Gone Bad....Mama Style"

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45 bar or 16kg KB
20 step ups
20 push press #45
Row 500m

Used 53# bar, but only did 15 reps instead of 20

23:17

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