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

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'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)

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Snatch skill work

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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

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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