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)

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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.

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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.