Tuesday 16-Apr-13, CFPRx

3 rounds
max strict press into push press into push jerk (95)

3 x 5 ea. arm KB (70) snatch
3 x 8 tate press (25DB)

For time (4:20)
3 rounds:
10 x Hand Rel. push -ups (did 10 regular extra)
15 x wall ball
20 x DU's

Monday 15-Apr-13, CFPRx

BB complex 4 x 23 (155)

3 stations 5min. work:

Goblet squat (70 KB) x 10
dyno bike 15 cal.

DL 225 x 7
box jump x 14

thrusters (105) x 10
row 15 cal.

Sunday 14-Apr-13, home

3mi. run

Friday 12-Apr-13, VCR

9 mi. run

Wednesday 10-April-13

400m row
200m walking lunges
100 jump rope

400m row
200m prowler push
100m alt. leg walking jump rope

400m row
200m farmers carry (2 x 88lb. KB)
100 x KBS (35)

Tuesday 9-April-13, CFPRx

EMOM

1st min. 2 x clean (135), 2nd min. 4 x clean, 3rd min. 6 x clean... finished at 12

For time: 12:00

5 x burpee pull-ups
5 x T2B
5 x HSPU
5 x DL (275)

Monday 8-April-13

Skill work - Handstand walks

Fight gone bad

Sunday 7-April-13

5k run

Sunday 7-

Saturday 6-April-13

5k run

Thursday 4-Apr-13, CFPRx

5 x 3 bench (185)

10 x Clean (185)

3 x 10 butterfly pull-ups

3 x 10 bicep curls

Wednesday 3-April-13, CFPRx

13.5

4:00 min.
15 x thruster (100)
15 x C2B pull-ups
15 x thruster (100)
15 x C2B pull-ups

Tuesday 2-April-13, CFPRx

EMOM 7 min.

Snatch + O.H squat (125)

double KB (53) push press 3 x 10
sled drag 3 x 100m

for time: 4:50
1 arm DB (80) snatch 5 ea.
run 50 yrds.
1 arm DB (80) snatch 4 ea.
run 50 yrds.
1 arm DB (80) snatch 3 ea.
run 50 yrds.
1 arm DB (80) snatch 2 ea.
run 50 yrds.
1 arm DB (80) snatch 5 ea.
run 50 yrds.

Monday 1-April-13, CFPRx

Thrusters 2, 2, 1, 1, 1 (185)

15 min. AMRAP

run 400m
20 x c2b pull-ups
40 x KB (53) swings
20 x HSPU
40 x front squat (135)

3 x 15 reverse hyper
3 x 20 GHD situps
3 x handstand holds
 

Sunday 31-Mar-13

5k run

Saturday 30-Mar-13, CFPRx

Bench (185 w/ chains) 3 x 2

Front squat 4 x 2 (250)

3 rounds:
farmers walk 2 x 88lb. KB's 100m, sprint 200m

Friday 28-Mar-13, CFPRx

DL (275) 3 x 8

Weighted lunch (70 lb. DB's) 6 ea. leg x 3
GHD situps 3 x 10

45 sec. work, 15 sec. rest
Airdyne bike, DB (25) thrusters, WB slams

Thursday 27-Mar-13, CFPRx

CF Open WOD 13.4

7:00 min.

3,6,9.12...

Clean and jerk (135)
T2B

Wednesday 27-Mar-13, CFPRx

3 rounds:

row 200m
run 400m w/ med. ball
15 x box jumps
50 Russian twists w/ med. ball
50 yrd. prowler push

Tuesday 26-Mar-13, CFPRx

10 min. EMOM
power clean + front squat + jerk (185)

3 x 5 O.H Squat (185)

for time: 6:50
3 rounds:
100m with 2 x 45 lb. DB in hand
3 man makers

Tuesday 19-Mar-13, CFPRx

10 min. on the min.
3 x power clean (185)

3 rounds:
GHR x 5
KB (70) x 8

3 rounds:
10 x med ball slam
5 x med ball burpee broad jump
200m run w/ med ball

Monday 18-Mar-13, CFPRx

HSPU's
pull-ups
L-sits

Snatch + OH squat

Sunday 17-Mar-13, CFPRx

seated press work
farmers walks 2 x 70lb. KB
dips

Friday 15-Mar-13, CFPRx

13.2 open workout

10min AMRAP

5 x shoulder to overhead (115)
10 x DL (115)
15 x box jumps

Wednesday 13-Mar-13, CFPRx

400m run

5 x hang clean (135)
10 x burpees
15 x Tire jumps
20 x KB swings (53)
50 DU's
20 x KB swings (53)
15 x Tire jumps
10 x burpees
5 x hang clean (135)

Tuesday 12-Mar-13, CFPRx

Bench 8 x 3 (135 w/ chains)

DU's
bar MU's

AMRAP 12 min.
Pull-ups x 10
HRPU's x 15
Situps x 20
HSPU x 5

Monday 11-Mar-13

GHD 3 x 10
air squat jumps 3 x 20

weighted lunge (185) 5 x 5

3 rounds:
row 400m
10 x power clean (185)

Sunday 10-Mar-13, CFPRx

Bench 3 x 3 (200)
push press 3 x 5 (165), 2 x 3 (185)
Snatch work

Wednesday 6-Mar-13, North End CF - Virgnina beach

Tabata for ea.

box jumps
situps
double unders
ball slams

Sunday 3-Mar-13, CFPRx

bench 5 x 5 (185)

push jerk 5 x 3 (185)

3 rounds:
clean, clean, squat clean, front squat (185)

3 x 10 pull-ups

Friday 1-Mar-13, CFPRx

5 rounds:

5 x power snatch (95), 6 x O.H squat (95), 7 x clean (95)

run 3 x 400m
sprint 3 x 200m

Thursday 28-Feb-13, CFPRx

25 min. AMRAP

2 x Mu's
4 x box jump
6 x wall ball
16 x HRPU
32 x DU's

Tuesday 26-Feb-13, CFPRx

5 x (2 pwr. clean + 1 hang clean + jerk )(185)

5 rounds:
run 200m
10 x HSPU
10 x pull ups

Monday 25-Feb-13, CFPRx

BS 6 x 225, 6 x 245, 5 x 275, 1 x 315

3 x 20 Back ex.
3 x 5 T2B


AMRAP 15 min (8 + 21)

9 x DL (155)
12 x HRPU's
15 x Box jumps

Monday 18-Feb-13 to 22-Feb-13 Canmore

ICE and MIX climbing skills week.  Canmore area

Thursday 14-Feb-13, CFPRx

Bench

4 x 3 narrow, 2 norm., 3 wide (165)

BB Bend row 3 x 8 (165)
DB (45) press 3 x 8 ea. arm

2 rounds:
O.H squat (115) x 14
burpee pull-ups x 14
KB swing (70) x 14

Tuesday 12-Feb-13, CFPRx

3 rounds:
1 min..strict pull-ups
1 min. push-ups
1 min. H.S.P.U

3 rounds:
10 x power clean (185)
3 x rope climb
20 x T2B

Monday 11-Feb-13, CFPRx

3 rep. max back squat (315)

3 rep. max O.H. squat (205)

5 rounds:
row 20 cal.
15 x burpees
10 x squat clean (135, 135, 135, 185, 185)

Saturday 9-Feb-13, CFPRx

Band press

KB swings

KB snatch

DB bench

Thursday 7-Feb-13, CFPRx

3 x 3 O.H. squat (185)

AMRAP (7min.)(8 + 6 rounds:)
1 ea. arm KB (53) snatch
1 pull ups
2 ea arm KB (53) snatch
2 pull ups
...

Wednesday 6-Feb-13, CFPRx

5 x 5 strict press x 5 push press (115)

3 x 3 thruster (165)

metcon:
5 rounds:
3 x thruster (135)
10 x box jump
200m run

Monday 4-Feb-13, CFPRx

Back Squat 10 x 185, 8 x 225, 8 x 275, 3 x 295

Sled drag (90) 3 x 400m
G.H.R 3 x 5


2 rounds:
90sec. row max (131m/ave.)(142m/ave)
90sec. rest
90sec. burpees max
90sec. rest

Friday 1-Feb-13, CFPRx

1 rm Front Squat (315)

Fran (5:15)

Thursday 31-Jan-13, CFPRx

Press 1 rm (165)

Back squat 1 rm (365)

Wednesday 30-Jan-13, CFPRx

2 mi. run - 14:32
max pull-ups - 28
max H.S.P.U - 7

Tuesday 29-Jan-13, CFPRx

Bench 1rm (240)
DL 1 rm (415)

Monday 28-Jan-13, CFPRx

Snatch 1rm (145)

Clean and Jerk 1rm (220)

Friday 25-Jan-13, CFPRx

06:30

Partner WOD


18:00
5 x 3 Hand snatch (115)

5 x 2+3 Clean + FS

BS 10 x 225 10 x 235 8 x 245 8 x 250

FS 5 x 225 3 x 250

Thursday 24-Jan-13, CFPRx

15, 12, 9

KB (53) push press
walk 50 yrs. farmers carry 100 lb. DB's


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

3 x HSPU
1 x MU
3 x HSPU
2 x MU
3 x HSPU
3 x MU

Wednesday 23-Jan-13, CFPRx

Back squat (225) 1 rep. every 9 sec. for 3 min.

50 x plate jump burpees

Row 1000m 40sec. easy 20 sec. fast

Tuesday 22-Jan-13, CFPRx

06:30

Good morning (135)
SUMO DL 3 x 8 (315)
Band KB (53) swings 3 x 20
GHR work
ABS


17:50

100m run
100 x DU's
100m run
20 x KB swings (70)
100m run
20 x pistols
100m run
20 x DL (275)
100m run

rest 5 min.

C2B pullups 12, 9, 6
 thrusters  12 (95), 9 (135), 6 (185)

Monday 21-Jan-13, CFPRx

800m run
6 x 100m sprints
800m run

for time: 7:26
3 rounds:
25 x snatch (75)
25 x DU's

Sunday 20-Jan-12, CFPRx

Bench 5 x 1(225)

Press 5 x 2 (135)

misc. bicep curls

3 rounds:
20 x box jumps
20 x KB swing (53)
20 x DU's

 

Friday 18-Jan-13, CFPRx

20 x back squat (215)

one the minute for 15min.
2 x Front squat (225)

5 rounds:
power clean (185) x 5
pistols 5 ea. leg
T2B x 10
HRPU's x 10

Monday 14-Jan-13, CFPRx

O.H squat 5 x 3 (185)

KB (53) snatch 3 x 6 ea. arm
KB O.H walking lunge 3 x 8 ea. leg

for time (7:46)

20 x KB swings (53)
5 x broad jumps
10 x GHD situps

Sunday - 13-Jan-13 - Houston

Houston Chevron Marathon

Wednesday 9-Jan-13, CFPRx

For time (15:00)

10 x DL (315)
20 x C2B pull-ups
40 x Wall balls (20)
8 x DL (315)
16 x C2B pull-ups
32 x Wall balls (20)\
6 x DL (315)
12 x C2B pull-ups
24 x Wall balls (20)
6 x DL (315)
8 x C2B pull-ups
16 x Wall balls (20)
2 x DL (315)
4 x C2B pull-ups
8 x Wall balls (20)


 

Tuesday 8-Jan-13, CFPRx

max reps in 60 sec. HSPU w/parrallets, weighted pull-ups, DU's

4 min. as far as you can go
6 min. as far as you can go
for time:

Row 500m
10 x burpee box jump overs
20 x T2B
30 x shoulder to O.H. (115)
40 x KB (53) swings
50 x DU's

Monday 7-Jan-13, CFPRx

25 minute to do:

first 10min. max clean and jerk (220)

next 10min
25 thrusters (95)
9 MU's
20 thrusters
6 MU's
15 thrusters
3 MU's

remaining 5 min. max snatch (150)

Sunday 6-Jan-13, home

10k run

Friday 4-Jan-13, CFPRX

5 rounds:

4 x 4 ea. arm 70lb. KB snatch
4 x 4 ea. arm 44lb. KB windmill

6 rounds:
200m farmers walk, uneven 53lb. KB and 35lb. KB (alternate after 100m)

6 rounds:
6 x Snatch (95)
12 x pull-ups
12 x push-ups

Thursday 3-Jan-13, CFPRx

5 rounds:

2 x power clean, 2 x front squat, 1 x split jerk (175)

3 x 5 ea. leg weighted (155) step ups
3 x 6 strict pull-ups

handstand walk practice

Wednesday 2-Jan-13, CFPRX

400m farmers carry 2 x 26lb. KB

13 air squats between each:

20 x T2B
20 x pull-ups
20 x box jumps
20 x GHD situps
20 x KB (70) swings
20 x SDLHP (70)
20 x hollow rocks
20 x hand release push ups

1-Jan-12, CFPRx

Bench 3 x 6 (185)

C & J 4 x 2 (175)

Push Press 6 x 6 (125)

31-Dec-12 - CFPRx

EMOM alternating for 20 min.
3 x Front squat (225)
1 x MU

Weighted lunge 2 x 5 ea. leg (185)
GHD's x 10

4 rounds:
row 1 min
DU's 1 min
rest 1 min

29-Dec-12, King Creek

Ice climbing