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