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