Thursday 13-May-10, CFTW

3 x 3 front squat (185lbs)
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3 rounds for reps

1 min. Double unders
1 min. Dumbbell push press (30lbs)
1 min. Box jump
1 min. wall ball
1 min. burpees
1 min. rest

Wednesday 12-May-10, CFTW

2 x 10 strict chin-ups
2 x 10 strict pull-ups
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4 rounds of:

O.H.K.B. carry (2 x 35lbs) x 130m

Weighted inc. push up x 10

Rope climb x 2 or Comando pull-ups x 8

Dynamic angle press x 10 each arm

Monday 10-May-10, CFTW

4 x 8 - press (75lbs)
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For time: 13:46
3 rounds

run 200m
push press (95lbs) x 10
KBSDLHP (53lbs) x 20

finish with 100 push-ups

Saturday 08-May-10, CF at Market Street

Group WOD at Market Street in the Woodlands

Modified Fight Gone Bad:
3 rounds for reps

1 min. row
1 min. ball slam
1 min. KBSDLHP
1 min. box jumps
1 min. push press (45lb. bar)

Thursday 06-May-10, CFTW

4 x 8 (ea. arm) one arm dumbbell press (45lbs)
4 x 10 chin-ups

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AMRAP 20min. (7)

5 x Hand Stand Push-Ups HSPU
10 x Kettle Bell (70lbs) Sumo Deadlift High Pull KBSDLHP
15 x Kettle Bell Swings (70lbs)

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3 x 20 Russian twists (barbell + 25lbs)

130m slosh pipe walk

Wednesday 05-May-10, CFTW

5 rounds:
sprint 50yrds.
backward run 50yrds.
side step 50yrds.
side step 50 yrs.
backward run 50yrds.
sprint 50 yrds.

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8 Rounds:
10 x Deadlift (155lbs)
low bar prowler (w/25lbs) 50yrds.
20 x sprinter push-ups

Tuesday 04-May-10, CFTW

Bench press 6 x 2 (175lbs)
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For time: 12:46
3 rounds

10 x weighted (30lb. dumbbells) burpees
run 200m with 12lb medicine ball overhead
20 x box jump (high box)

after 3 rounds of above 30 x pull-ups

Monday 03-May-10, CFTW

CFTW combine:

Broad jump: 100"
Death Loop: 3:09
Pull-ups: 29
Bench press: 135lbs. x 14
Dead lift: 345lbs

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for time: 17:45
3 rounds

bike x 2 laps around dirt track (130m)
prowler push lap around dirt track
wide bar pull-ups x 10
dips x 15

Sunday 02-May-10, trail running Hunstville St. park

6.5 mi trail running through Hunstville State park.

Saturday 01-May-10, Warrior Dash Forney TX

Attended the Warrior Dash in Forney TX. Wasn't sure if it was going to be worth the drive and furthermore worth risking an injury slipping around in mud 2 weeks before Denali. However after going, no regrets. It was one of the most fun races I've ever participated in.

2.6mi through obstacles 22:30

Placed 109 of 6658.




sP