Thursday 28-Oct-10, CFTW

Practice pull-ups (butterfly)
--------------------------------

10,9,8,7,6,5,4,3,2,1 KB (53) thrusters
20,18,16,14,12,10,8,6,4,2 KB (53) S.D.L.H.P

10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10 Deadlift (115)

-----------------------------------

Bench press:
5 x 135
5 x 145
5 x 155

Wednesday 27-oct-10, CFTW

8 x suicides
_________________

2 x deathloop (857m)
500 x jump rope
100 x box jump
100 x sprinter sit-ups
____________________

Deadlift
5 x 255
5 x 275
5 x 290

Tuesday 26-Oct-10, CFTW

4 rounds:

20 x lunges
run 200m
20 x lunges
25 x KB (53) swings
_____________________

Press:
5 x 85
5 x 95
5 x 105

50 x burpees

Farmers walk 2 x 50yrs. w/70KB's

Monday 25-Oct-10, CFTW

Cindy
AMRAP in 20min. (22)
(5 pull-ups, 10 push-ups, 15 air squats)
________________________________

Squats:
185 x 5
205 x 5
225 x 5

Saturday 23-Oct-10, CF Beumont competition (showdown)

WOD 1:
5 Rounds
5 x clean and jerk (115)
walk 25m
___________________

WOD 2:
Max clean (195) in 4 min.
Max pull-ups without break (28)

__________________________

WOD 3:
Deadlift (185)
burpees
KB (35) swing

Thursday 21-Oct-10, CFTW

Clean and jerk (115) + walk 25m x 3
Power clean practice (up to 185 max)
30 pull-ups

Wednesday 20-Oct-10

Clean practice
5 x 135
5 x 165

run 1 death loop

stretch

Tuesday 19-Oct-10

KB (44) bench press 4 x 10

For time: 11:56
5 rounds
30 x double unders
10 x pull-ups
15 x dips

3 x 33 Push-ups

Monday 18-Oct-10, CFTW

Dynamic warm up
___________________

Death loop for time (3:03)

Sprints 50yrds. x 8

Back Squats x 5 (165lbs.) x 5 (180lbs.) x 5 (195lbs)

G.H.D w/medicine ball 2 x 10

jog death loop

Saturday 16-Oct-10, Hunstville St. park, CFTW

6.5 Mile trail run at Huntsville state park
___________________

Bench press 3 x 8 (135lbs.)

Power clean 3 x 10 (135lbs.)

Thursday 14-Oct-10, CFTW

Bench press 5 x 5 (155lbs)
_________________________

Turkish get-ups 8 ea. arm (30lb db)

3 rounds
A1. KB (53lbs.) snatch x 8 ea. arm
A2. dips x 12

B1. Chin-ups x 12
B2. close grip push ups x 20

Wednesday 13-Oct-10, CFTW

30 sec. work, 10 sec. rest

jumping ball slam
jumping lunges
box jumps
___________________________

run 100yrds.
50 squats
run 100yrds
45 squats
run 100yrds.
40 squats
-
-
-
-
run 100yrds.
5 squats

Tuesday 12-Oct-10, CFTW

Kipping pull ups x 25
________________________

Deadlift (135) x 50
butterfly sit-ups x 100

push-ups x 100
lateral jumps x 200

lunges x 150
jump rope x 300

________________________

Snatch (115) 4 x 3

Abs

Monday 11-Oct-10, CFTW

3 x 10 Thrusters (95lbs. 115lbs. 105lbs.)
____________________________________

3 Rounds

20 x KB (53) swings
run the hill x 3
20 x burpees
run the hill x 3
20 x S.D.L.H.P (KB 53)

09-Oct-10, Crossfit Champions

Octoberfest Obliteration Competition

3 WOD's

WOD 1:
for time (7:18)

3 x 5 Squat clean (135lbs)
3 x 20 KB (44lbs) American swings
3 x run 200m

WOD 2:
for time (7:53)

DB (30lbs.) Renagade Man Makers
jump rope x 45

WOD 3:
for time (5:28)

Run 575m with 30 lb. vest + 80lb. sandbag
Run 575m with 30 lb. vest

Thursday 07-Oct-10, CFTW

Squat clean practice - 95lbs x 10, 135 lbs. x 10

Wednesday 6-Oct-10, CFTW

3 rounds:

jump rope x 200
front squat (155lbs.) x 5
clean and jerk (95lbs.) x 8
run 200m

Tuesday 5-Oct-10, CFTW

Tabata - 8 rounds (20sec. work - 10sec. rest)
Burpees
KB (53lbs.) swings

Seated DB press (40lbs)

3 rounds For time (22:31)
50 x sprinter sit-ups
25 x inverted row
300m row

Monday 4-Oct-10, CFTW

4 Rounds:
w/95lb. BB

Squat clean x 5
Thruster x 5
S.D.L.H.P x 5
Ring dips x 15
pull-ups x 15
run 400m

Sunday 3-Oct-10, Spartan Race, Navasota TX

3.5 mile Spartan obstacle race

www.spartanrace.com