Thursday 18-Nov-10, CFTW

3 x 10 kipping pull-ups

3 x 20 alt. KB (44) bench press
3 x 12 BB bent row (115)

1,2,3,4,5,6,7,8,9,10 KB (40) clean and press ea. arm
1,2,3,4,5,6,7,8,9,10 KB (40) snatch each arm

10 x BB (95) clean and press
10 x BB (95) snatch

150 push-ups

Tuesday 16-Nov-10, CFTW

6 x 2 bench press (175)

3 x 10 chin ups

3 x 20 close grip push ups

3 x 10 dips

3 x 10 burpees

abs

Monday 15-Nov-10, CFTW

Squat clean 5 x 3 (155, 165, 165, 165, 170)

Deadlift 3 x 5 (295)

Back squat 3 x 10 (185)
30 x lunges

1 lap death loop carrying 53lb KB

Thursday 11-Nov-10, CFTW

3 x 20 kipping pull-ups

3 x 20 alt. KB (35) bench press
3 x 12 BB bent row (115)

1,2,3,4,5,6,7,8,9,10 KB (35) clean and press ea. arm
1,2,3,4,5,6,7,8,9,10 KB (35) snatch each arm

150 push-ups

Wednesday 10-Nov-10, CFTW

2 rounds:

run the death loop (875m)
jump rope x 500

2 rounds:

burpee box jump x 25
Russian twists x 40

Tuesday 9-Nov-10, CFTW

6 x 2 bench press (185)

3 x 10 chin ups

3 x 20 close grip push ups

3 x 10 dips

3 x 10 burpees

abs

Monday 8-Nov-10, CFTW

Sprint warm up

5 x 3 squat clean (155)

3 x 5 deadlift (295)

3 x 10 back squat (135)

3 x 30 alternating lunges

3 partner hill climbs

Saturday 6-Nov-10, Atomic cf comp. - Hammer and Chisel

http://www.atomiccrossfit.com/crossfit_sugarland/2010/11/hammer-and-chisel-2010.html

WOD 1- “Hammer”
21-15-9
Dual KB Front Squats Standard M/F (53/35) Scaled M/F(35/26)
Hammer 6X6 (20ft/20ft)(20ft/12ft)
Elevated Feet/CF Games Deload Push-Ups (20/12)(20,0)
Hammer 6X6 (20ft/20ft)(20ft/12ft)
time: 5:48

WOD 2- “Chisel”
1000m Row
10 Deadlifts(315/205)(245/155)
20 Burpees
10 Shoulder to Overhead(155/105)(135/85)
50 Double Unders/150 singles(scaled only)
10 Overhead Squats(135/95)(95/65)
time: 11:27

Thursday 4-Nov-10, CFTW

Clean and Jerk practice (max at 185)

Tuesday 2-Nov-10, CFTW

press 5 x 5 (105, 105, 105, 110, 105)
__________________________________

1 round per min. for 20 min.

5 x push-ups
5 x KB SDLHP
5 x KB swings
_________________

3 x 30 BB bicep curl
3 x 30 russian kb twists

Monday 1-Nov-10, CFTW

Squat:
3 x 205
3 x 225
3 x 245

Deadlift
10, 8, 5
3 x 5 (225)
3 x 3 (275)
2 x 1 (335)

3 rounds
BB box jump step ups (135, 95, 95) x 20
Dips x 12

100 burpees for time (6:15)

Sunday 31-Oct-10, Texas Rock gym

Indoor rock climbing

Saturday 30-Oct-10, Huntsville state park

6.5 mi. trail run