Monday 24-Dec-12, CFPRX

partner wod: 400m runs, KBS, DL, pull-ups, box jumps...

3 x 8 squat (205)

3 x 6 push press (135)

3 x 5 m handstand walks

3 x 100 DB's farmers walks

Saturday 22-Dec-12, Hunstville st. park

21 mi. trail run

Wednesday 19-Dec-12, CFPRX

run 800m
4 x 200m sprints

misc. jump rope, mountain climbers, sprinter sit-ups

clean and jerk up to 200

3 x 3 front squat at 250

4 x 12 pull-ups
4 x 12 push-press (115)

Monday 17-Dec-12, CFPRX

5 x 5 box squat (245)

3 x 15 GHD situps
3 x 10 rope jump overs

Hellen

150 wallballs for time

Saturday 16-Dec-12, Hunstville st. park

16 mi. trail run

Thursday 13-Dec-12, CFPRX

Push press 4 x 4 (165)

3 rounds:
row 500m
6 x MU's
6 x Squat clean (155)

3 rounds max plank

Wednesday 12-Dec-12, CFPRX

1,2,3,4,5,6,7

Bench (165)
DL (225)
Clean (135)

-----------

Row 150m then Snatch (115) for remaining time of 2min.

Row 150m then Front Squat (115) for remaining time of 2min.

Row 150m then bar facing burpees for remaining time of 2min.

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

AMRAP 20 min. (Cindy) (19)

5 x pull-ups
10 x push-ups
15 x air squats

Tuesday 11-Dec-12, CFPRX

5 x 2 Hang squat clean (165)

4 x 4 Front squat (225)

3 x 5 clean hangs

for time (3:11)
3 rds:

8 x dips
10 x box jumps
12 x alternating O.H lunge (95)

Monday 10-Dec-12, CFPRX

4 x 4 Push Press (165)

3 x 8 ea. arm KB Snatch (70)
3 x 6 ea. leg split squat (45 DB)

AMRAP 6min:

sled drag 50 yrd. and back
10 x snatch (95)

Sunday 9-Dec-12, Cochrane

8k run.  down to Cochrane and back

Saturday 8-Dec-12, Kananaskis

Ice climbing at King Creek

Thursday 6-Dec-12, CFPRX

Bench close grip 5 x 3 (185)

3 x 10 db shoulder complex
3 x 12 inverted ring row

For time: 7:39
row 1000m
50 x thrusters (45)
30 x pull-ups

Tuesday 4-Dec-12, CFPRX

Power snatch + hang squat snatch EMOM for 12 min (115)

for time:
9, 7, 5
Ring MU's
Squat snatch (95)

Monday 3-Dec-12, CFPRX

5 x 3 front squat (225)

3 x 8 good mornings (95)
3 x 15 back ext.

For time (10:39)

50 x O.H. weighted (45) lunges
40 x pull-ups
30 x thrusters
20 x burpees
10 x clean (135)

Sunday 2-Dec-12, Home

13 mi. run

Friday 30-Nov-12, CFPRX

5 x 5 Front squat (225)

3 rounds:
15 x KB (2 x 53) elevated belt squats
sled drag, reverse, 4 plates 50 yrs.
25 x wall balls

For time: 3 rounds:
10 x KB (53) swings
run with KB 50 yrds.
10 x KB swings
run with KB 50 yrs.

Wednesday 28-Nov-12, CFPRX

Row Repeats:

Row 1K @ 90%(use 500m row time from 2wks ago)

rest 2 min

Row 750 m @ 90%

rest 2 min

Row 500 m @ 90%

rest 2 min

Row 250 m @ 90%

Not for time:

30  HR push ups

100 Double Unders

20 k2e

100 Double Unders

25  HR push ups

100 Double Unders

20 k2e

100 Double Unders

20  HR push ups

Tuesday 27-Nov-12, CFPRX

Hang clean 5×2 75% (165)

Front squat + Jerk 4×2+1 80% (of highest either FS or jerk) (185)

AMRAP 8 min

8 power clean – 135/95

8 burpees

8 wall balls

8 box jumps – 24/20

(REST 8 min)

AMRAP 8 min

8 clean and jerk – 135/95

8 ghd sit ups

8 wall balls

8 ring dips

Monday 26-Nov-12, CFPRX

Back Squat 6×3 80% (use 1RM from out total last week)
L-sit x 2min total
RDL 4×4 75% of back squat

“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Monday 19-Nov-12, CFPRX

Total:

Squat - 315
Press - 150
DL - 405

Sunday 18-Nov-12, CFPRX

5 x 2 bench (185)

5 x 2 press (125)

3 x 30 sec. on, rest 1 min double KB (35) push press

4 x 50 yrd. farmers walk 2 x 100lb. DB

Saturday 17-Nov-12, Huntsville st. park

15.5 mi. trail run

Friday 16-Nov-12, CFPRX

partner comp. WOD

helen (3 rounds. 400m run, 21 KB (53) swings, 12 pull-ups)
Grace 30 Clean and jerks (135)

Thursday 15-Nov-12, CFPRX

12 x burpees
12 x thrusters (115)
12 x burpees
12 x power snatch
12 x burpees
12 x push jerk
12 x burpees
12 x hang squat clean
12 x burpees
12 x O.H squat
12 x burpees
12 x burpees
12 x thrusters (115)
12 x burpees
12 x power snatch
12 x burpees
12 x push jerk
12 x burpees
12 x hang squat clean
12 x burpees
12 x O.H squat

Wednesday 14-Nov-12, CFPRX

run 800m

Row 500m (1:32)
rest 5min.
Row 500m (1:45)
rest 5 min.
Row 500m (1:42)

50, 40, 30, 20, 10
Du's
sit-ups

Monday 12-Nov-12, CFPRX

Max box jump (50")

box squat 3 x 8 (185)

'Helen' for time (09:10)

3 rounds:
400m run
12 x pull-ups
21 x KB (53) swings

Saturday 10-Nov-12, Huntsville st. park

7.5 mi. trail run

Friday 9-Nov-12, CFPRX

HSPU, HS walks, MU practice

for time:

3 rounds:

100ft. farmers carry (2 x 70 KB)
3 x 5 clean (195)
20 x push-ups

Thursday 8-Nov-12, CFPRX

O.H squat warm up

in 10 min:

1000m row (3:40)
work up to 3 x rep max (185) with remaining time

Wednesday 7-Nov-12, CFPRX

Sumo Deadlift 10 x 2 (350lbs.)

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

For time (4:06)

DL 345lbs. x 2
sled drag (90lbs.) x 20 yrds.

DL 295lbs. x 4
sled drag (135lbs.) x 20 yrds.

DL 225lbs. x 6
sled drag (180lbs.) x 20 yrds.

DL 135lbs. x8
sled drag (225lbs.) x 20 yrds.

Tuesday 6-Nov-12, CFPRX

Clean 1rm (205)


AMRAP (7 + 1)

Clean (95lbs) x 15
Du's x 30

Monday 5-Nov-12, CFPRX

seated press 1rm (140)

3 x 10 Bench (155)

KB weighted (53) pull-up singles x 3

For time: 8:56

run 200m
50 x DU's
40 x squats
30 x Ground to overhead (115)
20 x burpees
10 x pull-ups

Sunday 4-Nov-12, Hunstville st. park

13mi. trail run

Saturday 3-Nov-12, CFPRX

bench 3 x 3 (185)

partner wod:

30 x manmakers
partner planks while other works
30 x DL (225/155)
partner planks while other works
40 x DB (70.35) 1 arm. snatch
partner hangs while other works

Friday 2-Nov-12, CFPRX

Squat w/chains (165) 5 x 8

sled drag 3 x 50 yrds.

for time:

500m row
30 x pistols
20 x Hang clean (135)

Thursday 1-Nov-12, CFPRX

TGU x max reps 5 minutes
For time:
30 KBS (70/53) buy in
4 Rounds
across the room handstand walk
2 rope climbs
GHD sit up x15
Buy Out: 30 KBS

Wednesday 31-Oct-12

'Kelly'

run 400m
30 x wall ball
30 x box jump

Tuesday 30-Oct-12, CFPRX

skill: shoulder taps
strength: high hang snatch + snatch balance
A1. front rack bulgarian split squat 3×12
A2. weighted GHR 3×10
WOD:
400 m run
21 Chest to bar (ctb) pull ups
12 KB thrusters (kbt) 53/35
400m run
15 ctb
9 kbt
400m run
9 ctb
6kbt

Monday 29-Oct-12, CFPRX

Partner WOD
50 Double Unders (each)
30 Ground to Overhead (135#/95#), alternating every five reps
Partner 1: 5 Ground to overhead
Partner 2: 5 Ground to overhead
20 Burpees (each)
40 Total T2B & 40 Total Burpees, alternating positions each round
Partner 1: 10 T2B
Partner 2: 10 Burpees
Partner 1 Fireman Carries Partner 2 from grey line to grey line, and back
50 Double Unders (each)
30 Total Deadlifts (245#/185#), alternating every five reps
Partner 1: 5 Deadlifts
Partner 2: 5 Deadlifts
20 Burpees (each)
30 Total Box Jump and Overs (30″/24″), alternating every five reps
Partner 1: 5 Box Jump and Overs
Partner 2: 5 Box Jump and Overs

Sunday 28-Oct-12, Huntsville

6.5 mi. trail run

Saturday 27-Oct-12, CFPRX

Misc.

Partner WOD

Friday 26-Oct-12, CFPRX

skill: rope climb & DU
Tabata:
Speedskaters
v-ups

12 min AMRAP
Buy in 200 DU
then in remainder time:
3 rope climb
5 deadlift (315/205)
7 burpees

Thursday 25-Oct-12, CFPRX

20 min to est 1rm Snatch

“Amanda”
9-7-5 of:
Muscle-Ups
Snatches 135/95#

Wednesday 24-Oct-12, CFPRX

5 rounds of:
Jump rope x 2min.
Bear crawl x 2min.
Abs x 2min.
Row x 2min.
Sprint 200m x 4

Tuesday 23-Oct-12, CFPRX

Every 45 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press

A1. KB press 3×8
A2. BB bent row 3×12
B1. Weighted step up 3×20
B2. GHR 3×10
HSPU 10->1
Wide grip pull up 1->10

Monday 22-Oct-12, CFPRX

1rm Front Squat
2 reps every 30 seconds for 7 minutes @ 75% of above.
Conditioning
5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg

Thursday 11-Oct-12, CFPRX

Max box jump with weight
A1. weighted lunges
A2. lateral band walks length of room
“Grace”
30 clean & jerks for time

Wednesday 10-Oct-12, CFPRX

2 Rounds
2 reverse bar overs
20 ab mat sit ups
4 wall walks
40 russian twists
6 squares of weighted bear crawl
60 flutter kicks
8 tire flips
run 800

Tuesday 9-Oct-12, CFPRX

EMOM 10 min
Power snatch + hang squat snatch

7 min AMRAP
Buy In: 30 pull ups
5 hang cleans (135/95)
3 front squats
1 shoulder 2 OH

Monday 8-Oct-12, CFPRX

Bench with bands 8×3
A1. Weighted dips 3×8
A2. Inverted row 3×10
Partner WOD:
80 alt wall ball (20/14)
60 Box jump ( while one partner works, other hold med ball OH)
40 GHD sit ups ( partner holds plank)
20 sprints ( partner hold med ball in bottom of squat)

Sunday 7-Oct-12, Huntsville st. park

11 mi. trail run

week of Monday 1-Oct-12, CFPRX

Misc. CF activities - to get back into it...

Monday 1-Oct-12, Huntsville

8.5 mi. trail run

Thursday 23-Aug-12, CFPRx

for time: (20:20)
partner wod

9-15-21-15-19 Snatch (115/65)
run 200m between each

Wednesday 22-Aug-12, CFPRx

3 rounds:

1 arm KB (53) swings x 20
lateral box jumps x 15


2 rounds:
2 x around building
20 x wall balls

10min. row
20sec. fast, 40 sec. mod.

5 rounds:
10 x speed skaters
bear crawl accross
5 x HSPU
bear crawl accross

cleans up to 200

handstand walk practice

Tuesday 21-Aug-12, CFPRx

TGU 3 x 3 ea. arm (53)

1 x 100 DB

-------

'Lynn'

5 rounds:
Bench body weight (200) max reps
max pull-ups

5/20, 3/22, 5/20, 4/18, 4/20

Monday 20-Aug-12, CFPRx

O.H squat 5 x 5 (155)

band sprints 6 x 20s

For time (14:28)

Curtis P's (95) x 10
farmers walk KB (53) x 20m
DB (30) one arm burpees x 10

Sunday 19-Aug-12, CFPRx

5 x 3 warm up squats (135)

5 rounds:
row 500m
box jump x 20
DU's x 40

3 mi. run

Saturday 18-Aug-12 Hunstville st. park

7 mi. trail run

Friday 17-Aug-12, CFPRx

behind the neck press 8 x 3 (115)


inverted row 3 x 15
KB (44, 53, 53) alt. press 3 x 20

AMRAP (5)

8 x pullups
16 x med ball cleans
8 x dips

Wednesday 15-Aug-12 CFPRx

10 rounds:

Row 400m

KB (53) swing x 10

Run 400m

Tuesday 14-Aug-12, CFPRx

9, 7, 5
DB (45) weighted burpees
Push Press
(2:10)

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

Snatch skill work

-----------

Bench (185) 5 x 3

Monday 13-Aug-12

MU and butterfly kipping pull up skill work

For time  (16:39)

10,9,8,7,6,5,4,3,2,1

KBS (53)
run w/ KB 50 yrs.
thrusters
run back
T2B

Saturday 11-Aug-12, Hunstville st. park

6.5 mi. trail run

Tuesday 7-Aug-12, CFPRx

hanging KB (44) bench 9 reps (3 wide, 3 normal, 3 narrow grip) x 3

DB (100) bent row 3 x 8
DB (60) incline bench 3 x 8

DU's 50,40,30,20,10,20,30,40,50
Situps 25,20,15,10,5,10,15,20,25

Monday 6-Aug-12, CFPRx

CF Total

Squat 325
Press 160
Deadlift 405

Saturday 4-Aug-12, Hunstville st. park

6.5 mi. trail run

Friday 3-Aug-12, CFPRx

4 x 5 incline bench (135)

3 x 3 box squat (255)

5 x MU's

Metcon:

buy in 50 DU's

21, 15, 9
24" box jumps
KB (53) American swings

buy out 50 DU's

Thursday 2-Aug-12, CFPRx

Snatch (100) on the minute x 3 for 12 min.

BB bent row (165, 135, 135) 3 x 10
Deficit push ups 3 x 15

KB one arm snatch test (53) 100 in 4:25

Wednesday 1-Aug-12, CFPRx

Partner chipper: 15 min. 100...10

Tuesday 31-July-12 CFPRx

Sumo DL (275) 3 x 8

Deficit KB DL (53) 3 x 15

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

BB (135) complex: 4 rounds

Hang clean x 5
push press x 5
front squat x 5
BB roll out x 5
Burpee x 5

Monday 30-July-12, PRx

Band bench 10 x 2 (135)

Fran for time: 6:12

21, 15, 9

thrusters 95
pull-ups

Saturday 28-July-12, PRx

Clean practice (215)

Bench 3 x 2 (210)

Squat 3 x 1 (315)

For time, Nancy (15:00)

5 rounds:
run 400m
15 x O.H. squat (95)

Thursday 26-July-12, LSRF

12 x 3 bench (135)

3 x 10 narrow grip chin ups
3 x 8 clean and press DB (40)

15 burpees
3 rounds
HSPU x 10
SDLHP x 15
HR push ups x 20

Wednesday 25-July-12, CFPRx

DL 8 x 3 (335)

O.H. lunge 3 x 10 (135, 145, 160)


2 x 1 min. max burpees (21, 20)

ab work

Tuesday 24-July-12, CFPRx

Hang snatch work to 3 x rep max (125)

For time: 8:20
4 rounds
10 x pull-ups
run 200m
20 x wall ball (20)

Monday 23-July-12, LSRF

12 x 3 Front squat (150)

3 x 8 Good mornings
3 x 6 ea. leg pistols

for time: 4:23

20,15,10,5
KB (53) swings
box (24") jumps
squats

Sunday 22-July-12, Hunstville st. Park

10k trail run

Saturday 21-July-12, CFPRx

Misc. partner WOD's

Friday 20-July-12, LSRF

rev. band DL 1 rep max (480)

stop (2sec.) squats 5 x 3 (185)

lunge 200m

Thursday 19-July-12

3 x 30 push press (75, 65, 65)

3 x inverted row

AMRAP 20min.

5 x burpees
10 x pushups
10 x sprinter situps

Wednesday 18-July-12, CFPRx

Snatch work
---------------------
for time: (9:27)
3 rounds:

run 400m
21 x KB (53) American swings
12 x pull-ups

Tuesday 17-July-12, LSRF

1 rm seated press (155)

3 x 20 fall through push ups
3 x 10 strict wide grip pull ups

3 x 10 incline DB (50) bench
3 x 10 snatch grip BB (95) bent row

abs

Wednesday 11-July-12, LSRF

5k run 10 min. Jump rope

Tuesday 10-July-12, LSRF

Bench 2 x 6 (195), 2 x 3 (205), 2 x 1 (225)

front/back press 3 x 10
DB (70) row x 15

DB (60) bench 3 x 15
upright band row 3 x 25

med ball situps x 100

Monday 9-July-12, LSRF

Sprint 4 x 150m

3 x 10 squat (185)
3 x 15 D.B.R.D.L (40)

AMRAP 10min (5)

10 x KB (53) goblet squats
20 x KB swings
30 x DU's

Sunday 8-July-12, home

5k run

Saturday 7-July-12, LSRF

Olympic lifting class:
Snatch
C&J to front squat 3 x 3 (185)
finish with 2 x 3 back squat (250)

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

Conditioning class
suicide sprints
misc. metcons

Friday 6-July-12, LSRF

DL to 365

Stop front squats 5 x 205

Thursday 5-July-12, LSRF

3  x 40 (20 ea. arm) alt. KB (35) press

3 x 6 bench (185)
3 x 15 upright delt row

for time (12:55)
2 rounds:
15 x burpees
40 x push-ups

2 rounds:
15 x burpees
20 x chin-ups

Wednesday 4-July-12, Hunstville st. park

10k trail run

Tuesday 3-July-12, LSRF

6 x 2 swiss bar close grip press (125)

3 x 10 ea. arm DB (60) bench
3 x 10 neutral grip pull-ups

3 x 10 inverted row
3 x 10 ea. arm DB (30) alt. press

Monday 2-July-12, LSRF

3 x 20 deficit DL (185)

3 x 20 rev. lunges (95)

for time (16:27)

2 rounds:
50 x squats
10 x burpees
50 x KB (53) swings
10 x burpees
300 jump ropes

Sunday 1-July-12, home

10k run

Saturday 30-June-12, LSRF

OLY class

---

Conditioning class

Row 4 x 90 sec. on 90 sec. rest


4 rounds:
20 x KB (70) swings
burpees front roll

3 rounds:
100 jump rope
15 pull-ups

2 rounds:
10 ea. arm KB (53) snatch
30 box jumps

Thursday 28-June-12, Lingen

Misc. lower body WOD

Tuesday 26-June-12, Lingen

Misc. cf WOD

Monday 25-June-12, Lingen

15k trail run

Sunday 24-June-12, Lingen

Misc. upper body WOD

Friday, 22-June-12, LSRF

5 x 3 Sumo DL (365)

3 x reverse sled drag

5 x 3 Squat (275, 300, 295, 275, 275)

100 lunges

Thursday 21-June-12, LSRF

push press 3 x 20 (105, 115, 105)

1 arm DB (6) bench 3 x 10

chin-ups 3 x 10

For time (16:48)
3 rounds:
run 200m
40 x push-ups
40 x hang high KB (53) snatch

Wednesday 20-June-12, LSRF

Snatch practice

Push jerk practice (225 PR)

4 rounds:
run 800m loop
row 500m
jumping ball slams x 50
2 min. plank

Tuesday 19-June-12, LSRF

1 rep. max band press (180)

3 x 20 kipping pull-ups
3 x 10 floor press DB (60)

3 x 10 dips
3 x 15 lat ext. DB(20)

Monday 18-June-12, LSRF

16 x 1 DL (225) w/ chains

16's sprints x 3 in 1 min.

AMRAP (5min)(5)
Air squats x 10
DU's x 30

AMRAP (5min)(6)
Speed skaters x 20
jumping squats x 10

Sunday 17-June-12, Huntsville st. park

6.5 mi. trail run

Saturday 16-June-12, LSRF

OLY practice - Snatch (135)

Conditioning class

Friday 15-June-12, LSRF

Front squat 1 rep. max. (300)

Thursday 14-June-12

Cambar bar Bench 3 x 15 (155, 135, 135)

inverted row 3 x 15
handstand walk practice


AMRAP 10 min. (7)

chin-ups x 8
DB (50) push press x 8 ea. arm
Butterfly sit-ups x 8

Wednesday 13-June-12, LSRF

C & J 5 x 1 (185)

3 rounds:

DB (25) thrusters x 30
row 30 cal.
DB (50) DL x 30
vault jump overs x 30
 

Tuesday 12-June-12

Bench 1 rep. max (240)

Seated DB (40) press 3 x 10
neutral grip pull-ups 3 x 15

knuckle push-ups 3 x 25
BB (95) upright row 3 x 10

3 x 20 squat (185, 165, 165)

3  x 10 DB (50) R.D.L
3 x 30 split jumping lunges

10min.
15sec. KB swings to 10
15sec. rest

Sunday 10-June-12, Spring trails

5 mi. trail run

Saturday 9-June-12, LSRF

OLY class

Clean max (215)

Friday 8-June-12, LSRF

Trap bar DL 5  x 3 (365, 385, 385, 315, 315)

band jumps 3  x 25

KB (44, 53) pass through swings 3 x 15

GHR 3 x 5

DB (70) Goblet squats 3 x 15

Thursday 7-June-12

3 x 20 press (75)

3 x 10 close grip bench
3 x 10 ea. arm DB (70) row

AMRAP 15min.

5 x C2B pull-ups
10 x DB (50) hang cleans
15 x hand release push-ups

Wednesday 6-June-12, Lingen

15k run

Monday 4-June-12, Lingen

Misc. lower body WOD

Sunday 3-June-12, Lingen

Misc. upper body WOD

Friday 1-June-12, LSRF

Box squat 1 rep max (315)

DB (50) alt. lunge 3 x 30
straight leg DL 3 x 10

3 x 5 GHR
3 x 5 band glute stretches

Thursday 31-May-12

Bench w/chains 3 x 12 (115)

BB inverted Row
DB press (50)

3 rounds
60 sec. row
60 sec. burpees
60 sec. KBSDLHP
60 sec. DB push press
60 sec. abs

Wednesday 30-May-12, LSRF

Doors closed fans off.

3 rounds:

50 x push-ups
50 x box jumps
50 x sit-ups
50 x speed skaters

5min. jump rope between rounds

Tuesday 29-May-12, LSRF

Rev. band bench 1 rep max (280)

3 x 8 behind the neck pull-ups
3 x 10 ea. arm DB (50) press

3 x 20 double KB rows
3 x 20 BB elevated push-ups

Monday 28-May-12, LSRF

100 DU's (buy in)

50,40,30 burpees
50,40,30 squats
50,40,30 KB (53) swings

run the death loop (buy out)

Sunday 27-May-12, Hunstville

9 mi. trail run

Saturday 26-May-12, LSRF

Bench 3 x 3 (205)
Bench 3 x 30 (5 full range, 5 w/foam roller...)(95)

Farmers walk the death loop 2 x 44lb. KB (5 burpees at each stop)

Friday 25-May-12, LSRF

Sumo DL 1 rep max (425)

high bar prowler 3 x 50yrds.
O.H. rev. lunge 3 x 10

thruster 3 x 10 (95, 135, 135)

Sea saw KB (40) alt. press x 40

BB (135) reverse curl row 3 x 10
DB (35) curl and press 3 x 10

AMRAP 15 min. (8)
10 x chin-ups
20 x push-ups

Wednesday 23-May-12, LSRF

C&J practice

push jerk up to 205

Tuesday 22-May-12, LSRF

seated press 1 rep. max (160)

dips 3 x 209
DB (80) 3 x 10 decline bench

pull-ups 3 x 10
seated delt flys 3 x 15

Monday 21-May-12, LSRF

8 x band sprints

3 x 10 Sumo DL (300)

For time: 11:55

4 rounds:
10 x KB (88) goblet squats
10 x DL (225)
10 x burpees

Sunday 20-May-12, Huntsville St. Park

12 mi. trail run

Saturday 19-May-12, LSRF

3 x 5 bench (185)

for time:

5 rounds
5 x C&J (135)
5 x pull-ups
5 x burpees

Friday 18-May-12, LSRF

1 rep max OH squat (200)

3 x 10 squat (225)

bulgarian split squat 3 x 10 ea. leg
GHD 3 x 10

100 x Glut bridges

Thursday 17-May-12, LSRF

Swiss bar bench 3 x 20 (115, 115, 95)

3 x 25 pull-ups

1,2,3...10 KB (53) clean and press
1,2,3...10 chin-ups

Wednesday 16-May-12, LSRF

Grace: 30 x C&J (135) -  5:12

6 x C&J (185)

15-May-12, LSRF

3 x 5 bench (185, 205, 205, 205, 205)

3 x 10 ea. arm DB (70) row
3 x 8 stots press

3 x 12 wide grip pull-ups
3 x 10 ea. arm DB (60) bench

14-May-12, LSRF

3 x 10 front squat then start alt. lunge directly after 3 x 5 ea. leg (135)

3 x 8 seated good mornings

for time (17:50)
run 200m
KB swings 30, 40, 50
DU's 50, 75, 100
Squats 30, 40, 50

Sunday 13-May-12, home

3 mi. jog

Friday 11-May-12, LSRF

DL 5 x 1 (365, 405, 405, 385, 365)

walking lunge with overhead weight (45)

3 x 6 swing bar box squats (135, 185, 185)

Thursday 9-May-12, CFNH

press max reps scheme
95 x 19
75 x 5
65 x 4

time: (9:06)
row 1000m
50 x thruster 45 lb. bar
30 x pull-ups

Wednesday 9-May-12

3 rounds:

20 x incline weighted sit-ups
75 x DU's
20 x T2B
run 400m

6 x 1 C&J (185)

Tuesday 8-May-12, LSRF

Press 1 rep. max

10 x 3 strict pull-ups
10 x DB (60) floor press

20 x 3 dips
15 x 3 BB bent row

Sunday 6-May-12, Huntsville st. park

6.5 mi. trail run

Thursday 26-April-12, LSRF

3 x 15 close grip swiss bar bench (135, 115, 95)

3 x 15 push-ups (right after bench)

3 x 15 curl and press

AMRAP 4 min:
single DB (50) push press x 10
chin-ups x 5

AMRAP 4min:
burpess x 5
KB (70) SDLHP x 10

Wednesday 25-April-12, LSRF

5 rounds of:
Squat x 40
Toes 2 bar x 15
Run x 400m
Burpee box jump x 15

Tuesday 24-April-12, LSRF

Press 5 x 3 (135)

A1.Kipping pull up 3 x 15
A2.Neut. grip D.B. Bench (45) 3 x 15

B1.D.B. upright row 3 x 15 (25)

B2.B.B. push press 3 x 10 (135)

Monday 23-April-12, LSRF

Deadlift 3 x 20 (225)

Front squat 3 x 15 (95)

On the min every min for 12 min.
Alt pistol x 6 K.B.
 squat clean x 6 M=70/W=53

Sunday 22-April-12, Hunstville st. park

6.5 mi. trail run

Saturday 21-April-12, LSRF

Hang clean OLY training

conditioning partner workout
80 x pull-ups
70 x box jumps
60 x push-ups
70 x squats
80 x lunges

100 med ball GHD situps

Friday 20-April-12, LSRF

1 rep max low box squat (275)

3 x 10 sumo DL (275)

3 x 6 pistols ea. leg
3 x 10 GHR

Thursday 19-Apr-12, LSRF

Hang clean & press 5 x 5 5,5, 5x5 (115)

Shoulder complex 2 x 10

Upright row Front raise

Lateral raise Rear delt raise

Curl & press =1 rep

On the min. every min or 10 min of:

C2B pull up x 5

HR push up x 10

Elev leg raise x 15sec.

Wednesday 18-Apr-12, LSRF

6 rounds of:

Low Prowler push x 50

Run x 200m

GHD sit up x 20

Row x 400m

DU's x 50

Tuesday 17-Apr-12, LSRF

Bench press 5 x 3 (185)

10,8,5,3, 5 x 3

A1.1 arm D.B. press 3x10

A2.Standing B.B. Bent row 3 x 10

B1.Fall through Push up 3 x 20

B2.Dbl. K.B. row 3 x 20

Tuesday 3-April-12, LSRF

Bench press 1 rep max (230)

BB bent row (135) 3 x 10
KB (44) alt. press 10 ea. arm x 3

incline bench ext. row, palms out DB (8) 3 x 15
Ring push ups 3 x 25

misc. abs

Monday 2-April-12, LSRF

Static squat jumps for concentric (95) 12 x 2

3 x 8 Good Mornings

for time / 100 snatch test (53)
4:30

sprint 4 x 200m

Saturday 31-Mar-12, Huntsville st. park

6.5 mi. trail run

Friday 30-Mar-12, LSRF

Sumo DL 1 rep. max (425)

3 x 50 yrd. sled drag (5 plates)

3 x 20 elev. KB (80) squats

Thursday 29-Mar-12, LSRF

Band bench 12 x 3 (95)

DB (35, 30) incline bench 3 x 20

1 round on the min. for 10min (6)

5 x pull-ups
10 x hand release push-up
5 x burpees

Wednesday 28-Mar-12, LSRF

3 x death loop (800m)

AMRAMP 5 min.
burpees
DU's

AMRAP 5 min.
speed skaters
KB swings

Friday 16-Mar-12, LSRF

DL w/ chains (275) 5 x 3

Rev. band back squat (275, 300, 315) 3 x 6

lunge 200m

Thursday 15-Mar-12, LSRF

8 x 3 band bench press (115)

3 x 15 bench press (135)
3 x DB (35) row

AMRAP 12 min. (6)

5 x burpees
7 x pull-ups
9 x dips

Wednesday 14-Mar-12, LSRF

3 rounds:

MC x 20
burpees x 5
MC x 20
burpees x 5
MC x 20
burpees x 5

run 1 mile

3 rounds:
KB (44) swings
DU's x 30
KB (44) swings
DU's x 30
KB (44) swings
DU's x 30

run 1 mile

stretch

Tuesday 13-Mar-12, LSRF

5 x 5 push press (155)
3 x 10 chin-ups
3 x 12 ea. arm DB (60) bench press
3 x 10 fat grip row
3 x 10 curl and press DB (30)

Monday 12-Mar-12, LSRF

DL 3 x 20 (225)

rev. BB lunge (135)

for time (9:46)
3 rounds:

30 x GHR
run 200m
15 x DB (50) goblet squats

Sunday 11-Mar-12, LSRF

AMRAP + reps in 18:00 (5 rounds 33 reps)
15 x box jumps
12 x push press (115)
9 x T2B

--------------------
5k run

Friday 9-Mar-11, LSRF

Front squat 5 x 3 (205, 225, 225, 225, 225)

DB weighted step ups 3 x 20
Seated good mornings 3 x 8

O.H. squat (135, 145, 150) 3 x 8

Wednesday 7-Mar-12, LSRF

Tabata 8 min.

KB swings (70)
box jump

hand raise push-ups
sprinter sit-ups

Du's
Burpees

run 5k

Tuesday 6-Mar-12, LSRF

Decline bench press 5 x 5 (185)

A1. Wide grip pull up 3 x 12

A2. Close grip push up 3 x 25

B1. Swiss bar bent row 3 x 15

B2. Wide grip B.B. press 3 x 10

C1.Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 5-April-12, LSRF

Front squat with chains 10 x 2 (165)

Low bar prowler 3 x 50yd

3 rounds for time of: 18:44

Run x 200m

Squat x 50

Run x 200m

K.B. american swing x 25

Friday 3-mar-12, LSRF

Sumo DL 5 x 5 (325)

sled drag 3 x 50 yr. (4 plates)

wide stance squat (135, 135, 185)

Thursday 1-Mar-12, LSRF

3 x 15 (close, mid, wide) swiss bar bench (135)

5 rounds: 45s on/15s rest

DB (20) push press
KBSDLHP (53)
row
push-ups
KB (35) bent row

Wednesday 29-Feb-12, LSRF

3 rounds:

run death loop(800m)
25 x burpees
50 x butterfly sit-ups
75 x double unders

Tuesday 28-Feb-12, LSRF

5 x 3 seated press (125)

DB bench alternating (70) 3 x 20
butterfly kipping pull-ups 3 x 20

wide push-ups 3 x 20
shrugs (185) 3 x 20

Monday 27-Feb-12, LSRF

8 x 3 DL (215) fat bar with chains

3 x 20 plate swings w/rotation
2 x 15 back ext.

10 rounds:

12 x jumping lunges
10 x DB (35) thrusters

Saturday 15-Feb-12, Huntsville st. park

17mi. trail run

Friday 24-Feb-12, LSRF

5 x 3 (185) low box squat

1 x prowler 50 yrd. (high bar 3 x 45 plates)

3 x 10 (135) O.H squat

Thursday 23-Feb-12, LSRF

Hang cleans 6 x 3 (155)

fat grip DB (80) rows 3 x10
close grip swedish bar press (95) 3 x 10

60 chin-ups
100 push-ups
35 box H.S.P.U

Wednesday 22-Feb-12, LSRF

4 rounds:

run 400m
jump rope x 200
20 x S.D.L.H.P KB (70)
row 300m
20 x KB swings (70)

Tuesday 21-Feb-12, LSRF

Rev. Band Bench x 1rm (275)

A1.Strict pull up 3 x 12

A2.K.B.O.H press 3 x 10

B1.B.B. upright row 3x15

B2.Dips 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20

Sunday 19-Feb-12, Kananaskis

Misc. ice climbing
w/ Kate/Holly

Saturday 18-Feb-12, Canmore

Coire Dubh Integral climb

Tuesday 14-Feb-12

5 x 3 press (125)

3 x 10 BB bent row (135)
3 x 10 DB (60, 70) DB one arm press

3 x 10 neutral grip pull-ups
3 x 15 dips

Monday 13-Feb-12, LSRF

chain DL (275 + chains) 12 x 2

elev. split lunge 3 x 10 ea. leg

AMRAP ea. 5 min. (14 rounds total)

burpees x 5
KB (70) swings x15

rest 2min.

box jumps x 8
DB (60) goblet squats x 10

rest 2min.

KB swings (American)(70) x 10
Du's x 30

Sunday 12-Feb-12, Huntsville st. park

13mi. run

Saturday 11-Feb-12, Bear creek

Metro Dash (lame)

Friday 10-Feb-12, LSRF

1 rep. max front squat (275)

3 x 10 elev. DL (185, 275, 275)

3 x 10 hanging bar squats
3 x 20 DB step ups

glute bridges

Thursday 9-Feb-12, LSRF

K.B. walking O.H. Press 3 x 20

A1.Inverted row 3 x 15

A2.Renegade row3x12

AMRAP in 20 min of: (9)

HSPU x 5

K.B.H.P. snatch x 10

Hand release Push up x 15

Wednesday 8-Feb-12 cf N. Houston

1 rep max. split jerk (210)

Fran (6:55)

Tuesday 7-Feb-12, LSRF

1 rep max bench (215)

3 x 10 swiss bar press (95)
3 x 20 ea. arm DB (50) bent row

3 x 10 weighted push-ups
3 x 10 wide grip chin-ups

tri and bi
handstand walk practice

Sunday 4-Feb-12, GoRuck challenge

http://goruckchallenge.com/

13 hrs.

Saturday 4-Feb-12, LSRF

8 x 185 clean and Jerk

Friday 3-Feb-12, LSRF

Sumo D.L. x 1rm (415)

A1.O.H.B.B. lunge 3 x 10 (135, 135, 155)

A2.RDL 3 x 15

B1.Belt squat 3 x 20

B2.GHR 3 x 15

Thursday 2-Feb-12, LSRF

Suspended K.B. Bench press 3 x 20

A1.Chin up 3 x 15

A2.Fall through

Push up 3 x 20

3 rounds for time of:

K.B. snatch x 20 right

K.B. snatch x 20 left

Dips x 30

After 3 rounds, end with Burpees x 25

Wednesday 1-Feb-12, LSRF

run 5k

TABATA 8 min.
burpees
sit-ups

150 du's

Tuesday 31-Jan-12, LSRF

Seated press x 1rm (145)

A1.Pull up or Bar muscle up 3 x 10/8

A2.K.B. bench press 3x10

B1.Band pull aparts 3 x 50

B2.B.B. push press 3 x 10

C1.Tricep work 3 x 10

C2.Ab work 3 x 10

Monday 30-Jan-12, LSRF

Sumo D.L. from a deficit 8 x 3 (275)

O.H. squat 3 x 8 (135)

For time: 21:53

Death loop x 1

K.B. swing x 50

Box jump x 50

Run x 400m

Box jump x 50

K.B. swing x 50

Death loop x 1

Wednesday 25-Jan-12, Jamaica

Misc. chest, bicep, pull-up routine while on Vacation

Saturday 21-Jan-12, Huntsville st. park

26.2 mi. trail run

19-Jan-12, LSRF

8 x 3 band bench (95)

3 x 12 chin-ups
3 x 12 seated DB press

For time (10:57)

buy in: 50 push-ups

4 rounds (53lb. KB)
10 x S.D.L.H.P
10 x push press ea. arm

by out: 50 push ups

Wednesday 18-Jan-12, LSRF

5k run

AMRAP (6)

10 x hand release push-ups
8 x box jumps 30"
6 x O.H. Squat (95)

Tuesday 17-Jan-12, LSRF

1 rep max press (150)

KB bent row 3 x 20
Wide grip bench (155) 3 x 10

BB upright row (65) 3 x 20
Dips 3 x 10

Monday 16-Jan-12, LSRF

Trap bar D.L. 3 x 10

A1. K.B. eagle squat 3 x 10

A2. Weighted GHR 3 x 10

AMRAP in 10 min. of:

Plate O.H. squat x 10

D.U. x 20

Burpee x 5

Thursday 12-Jan-12, Lingen

5k jog

Tuesday 10-Jan-12, Crossfit Twente

TABATA Fight gone bad (313 reps)

Saturday 7-Jan-12, Bandera

25k trail race

Thursday 5-Jan-12, LSRF

10 x 3 bench (95) with chains

3 x 10 box H.S.P.U's
3 x 20 inverted bar raises

1, 2,3,4,5,6,7,8,9,10 KB snatch (53) ea. arm
1, 2,3,4,5,6,7,8,9,10 chin-ups

Wednesday 4-Jan-12, LSRF

5 rounds:

45sec. on 15sec. rest

row
burpees
jump rope
bike
bench side overs

Tuesday 3-Jan-12, LSRF

6 x 2 press (135, 125)

Wide grip pull-ups 3 x 10
fall through push-ups 3 x 20

Side arm DB (60) row 3 x 8
Wide Dips 3 x 10

Triceps and Abs

Monday 2-Jan-12, LSRF

10:00

4 x 300m sprints

3 x 10 thrusters (115)

10 rounds:
20 x KB (70) swings
20 x jumping lunges

13:00

5k run
3 x 10 O.H. squat (1 x 115, 2 x 135)

Saturday 31-Dec-11, Hunstville st. park

6.5 mi run (55min.)

8.5 mi jog

Friday 30-Dec-11, LSRF

5 x 3 squat (250)

high bar prowler push w/225 lbs. 3 x 50 yrds.

O.H. step ups (1 x bar, 2 x 95)

Thursday 29-Dec-30, LSRF

30 sec. double KB (35) push press (79 total)

3 x 50 push-ups
3 x 15 reverse BB row (135)

AMRAP 10 min. (7)
10 x chin-ups
20 x DU's
5 x burpees