Tuesday 29-June-10, CFTW

5 x 5 DB bench press (60lb. db)
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for time (17:16)
3 rounds:

box jump burpees x 20
run 400m
KB swings (53lbs.) x 40

Monday 28-June-10, CFTW

Deadlift 10 (135lbs), 8 (225lbs), 5 (295lbs), 3 (305lbs), 1(315lbs),1 (305lbs)
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4 Rounds:

Thrusters (2 x 50lb db) x 10
Chest to Bar pull-ups x 15
low bar prowler push w/50lbs - 50yrds.

1 rep max Press (120lbs)

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A1. 3 rounds - renegade push-ups (25lb db)

A2. 3 rounds - Overhead Squat x 10 (95lbs)

B1. 2 rounds - Bent row (20lb db) x 15

B2. Back ext. x 15

C1. 3 rounds - Dips x 15

C2. 3 rounds - High Box step up "prisoner style" x 20

Saturday 26-June-10, Bayou City Crossfit

Bayou City Crossfit Battle Buddy 57 for TCH

w/partner (Chelsea Estas) for Time (12:47)

Box Jumps x 57
Push Press (75lbs) x 57
Weighted lunge (25lbs) x 57
medicine ball (16lb) partner sit-ups x 57
KB swings (American style, 35lbs) x 57
Push-ups x 57
Weighted squats (25lbs) x 57
Burpees x 57

Thursday 24-June-10, CFTW

Run x Death loop (3:12)

Bench press 3 x 10

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A1. Bent row 3 x 10 each arm (60lb db)

A2. O.H.D.B press 3 x 10 each arm (30lb db)

B1. Chin ups 3 x 10

B2. Back ext. 3 x 25

K.B. swing “American style” x 50 (53lb KB)

Wednesday 23-June-10, CFTW

6 x 3 Hand Clean (115lbs)
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For Time (9:59)

21,15,9,15,21
Deadlift (135lbs)
Burpees

Tuesday 22-June-10, CFTW

4 x MC (6Sec.) sprints (50yrds)
4 x 10 strict pull-ups
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AMRAP 20min (8)

DB Snatch (35lbs) x 6 ea. arm
Over box jumps x 8
Dips x 10

Monday 21-June-10, CFTW

5 x 5 front squat (135, 185, 205, 205, 185lbs)
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For time: 9:38

50,40,30,20,10

Push-ups
Jumping lunges

Saturday 19-June-10, 24hr. Fitness

Misc. workout - 1hr.

-biceps
-bench press
-front squat
-shoulder press

Thursday 17-June-10, CFTW

4 x 6 Bench press (135 - 145lbs.)
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3 rounds
A1.
Prowler push w/50lbs. - 50yrs
Burpees x 10
Prowler push w/50lbs. - 50yrs
Burpees x 10

A2.
Row 200m
box jump x 15
Row 200m
box jump x 15

A3.
Run 200m
Back ext. x x25
Run 200m
Back ext. x x25

Wednesday 16-June-10, CFTW

4 x low bar prowler push (w/35lb plate)
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5 Rounds For Time (27:33)
Jump rope x 100
burpees x 10
Thrusters (25lb. dumbbells) x 15
run 200m

Tuesday 15-June-10, CFTW

3 x 15 kipping pull-ups
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TABATA (20s on, 10s rest)
6 rounds of each, alternating

push-ups
box jumps
-----------
squats
sit-ups

Monday 14-June-10, CFTW

50 min run
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5 rounds:
3 ring muscle ups
5 push-ups
7 burpees
9 box jumps
run 200m
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875m farmers walk (2 x 44lb. KB)

Thursday 10-June-10, CFTW

4 x 10 pull-ups (strict)
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AMRAP 20min (6) :

KB swing (53lbs) x 30
burpees x 10
Wall Ball x 20

Wednesday 09-June-10, CFTW

3 rounds for time:

Ball slam x 20

K.B. snatch (40 lbs) x 10 each arm

K.B. (40lbs.) run x 200m

Tuesday 08-June-10, CFTW

Press 5 x 5 (75lbs)

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AMRAP in 10 min. of:

Deadlift x 5 (225lbs)

Front roll x 7

Weighted (25lbs dumbbells) box jump x 9

07-June-10, CFTW

CFTW combine:

broad jump - 99"
death loop (875m) - 3:22
pull-ups - 22
bench press (135lbs.) - 6
Deadlift - 315lbs.

it's amazing how much strength is lost from no cf and being on the mountain for 3 weeks.