WOD 042810

Muscle up work at Mike’s house. Best effort was 3 consecutive MUs. No misses.
“Elizabeth”
21-15-9
135 lb power cleans (not squat cleans)
Ring dips

6:59

WOD 042710

“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

My walk was my driveway, about 15 yds but on an incline. Set 1 down, set 2 up, etc. I went down AND back up for good measure on the last set.

29:13

WOD 042610

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

4:59

First CF Post 052409 to 042110

178 WODs 7/1/09 to 4/25/10

4/25
USNR PRT
100/82/9:06

4/21
Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.
185-185-195-205-215-225-235F-235F-235-240-245-250F-235-235F-225

4/20
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

11:27

4/19
Complete as many rounds in 12 minutes as you can of: 9 rds
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters (indoors including stairs)
3 Ring handstand push-ups (regular HSPU)

4/17
McGhee; 20 rds + 5 DL, 9 PU
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

4/15
For time: 27:46
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

4/14
Snatch balance 1-1-1-1-1-1-1
95-115-135-145-155F-150F-145-150

4/12
Erin: 16:22
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
4/11
Five rounds for time of: 14:35
135 pound Back squat, 20 reps
Handstand walk 20 yards
4/9
DT: 13:15
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
4/8
Overhead Squat 5-5-5-5-5 reps
135-135-145-145-150×4
4/5
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
72/75/108/132 = 387
4/2
Split Jerk 1-1-1-1-1-1-1 reps
185-195-205-215-225-230F-230
4/1
Seven rounds for time of: 7:56
185 pound Front squat, 3 reps
7 L-pull-ups
3/31
Five rounds for time of: 19:47
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
3/30
Thruster 3-3-3-3-3-3-3
135-155-165-175-185-195×1-195F-190×1
3/28
Snatch 1-1-1-1-1-1-1 reps
115-125-125-135F-135-145-155F-155F-155F
3/26
10-9-8-7-6-5-4-3-2-1 reps of the triplet: 12:52
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
3/25
Three rounds for time of: 7:11
275 pound Deadlift, 10 reps
50 Double-unders
3/23
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Pull ups: 15 rds = 120
HSPU: 9 rds +6 = 49
3/21
Murph
For time: 36:39
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
3/20
DL 1-1-1-1-1-1-1
365-385-395-405-415-425F
3/17
Weighted pull-ups 1-1-1-1-1-1-1
75-80-90-100F-90-90-90
3/15
Complete as many rounds in 20 minutes as you can of: 5 2/3 rds
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
3/13
Small Group WOD #1
Push press 40#
KB 40#
Burpee
Wall ball 24#
Box jump 24″
1 min rounds, 1 min rest x3
23,22,12,25,22
17,20,11,20,22
16,20,12,21,22
3/11
Ten rounds for time of: 11:32
135 pound Deadlift, 15 reps
15 push-ups
3/10
Helen 9:58
3/8
For time: 12:18
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
3/6
21-15-9 reps of: 6:19
225 pound Deadlift
135 pound Overhead squat
(Sub 65# for rds 1&2, 85# for rd 3)
95# OHS x10
115# OHS x10
3/5
Shoulder Press 3-3-3-3-3-3-3
135-145-155×2-145-150-150-150
3/4
8 rounds of: 20:20
Run 400 meters
Rest 90 seconds
9:50 running (10:30 rest)
3/3
War Frank
Three rounds for time of: 23:38
25 Muscle-ups
100 Squats
35 GHD situps
3/1
For time: 29:41
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
2/28
OHS 1-1-1-1-1
95-115-125-135-145
FS 1-1-1-1-1
185-225-275-285-295
BS 1-1-1-1-1
295-305-315F
2/26
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
34/7, 35/7, 35/6, 35/6, 35/6
2/25/10
CFT
BS- 325
SP- 170
DL- 420
Total- 915
2/24
Run or Row 5K
Run: 20:07

2/22
Max rounds and reps in eight minutes of: 5 2/3 rds
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

2/12
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
185-205-225-235-255-275-275-285-295-300×1
2/10
Stephen 27:36
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
2/8
Deadlift 5-5-5-5-5-5-5 reps
225-275-325-345-365
2/5
Kelly: 23:29
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
2/5
Griff: 11:36
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
2/3
Five rounds for time of: 25:00
155 pound Thruster, 5 reps
5 Muscle-ups (3:1 pull ups/dips)
Run 400m
2/1
Seven rounds for time of: 19:58
scaled to 65#
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
1/29
10 minutes Handstand push-ups- 72
5 minutes Squats- 163
2 minutes Pull-ups- 33
1 minute Push-ups- 24
1/28
Back squat 1-1-1-1-1-1-1
255-275-295-305-325F-325-330
1/27
Clean, 1 rep- 240
Bench press, 1 rep- 240
Overhead squat, 1 rep- 155
635 total
1/26
Five rounds for time of: 16:00
Row 500 meters (1:50 timed, no computer on C2)
135 pound thruster, 7 reps
1/24
For time: 13:55
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
1/23
FGB with Cory, Karl, & Rick
268 without row and with 24″ BJ
1/22
3 Rounds for time of: 12:18
135 pound Clean and jerk, 10 reps
30 GHD situps
1/20
For time: 10:17
100 Burpee pull-ups
1/18
Deadlift 3-3-3-3-3
315-345-365-385-395F
1/16
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
57-57-53-50-47-47
1/14
Three rounds for time of: 33:43
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups (assisted)
1/13
Lynne
Five rounds for max reps of:
Body weight bench press (190#)
Pull-ups
8/30, 7/20, 6/17, 5/18, 4/15 = 30/100
1/12
Three rounds for time of: 13:48
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
1/10
Push Jerk 1-1-1-1-1-1-1 reps
185-205-215-225F-225F-205-205
1/9
Fran: 3:43 (PR)
1/8
Power clean 1-1-1-1-1-1-1 reps
185-205-225-235F-235F-235-240F-240F
1/7
Five rounds for time of: 20:00
50 Wall-ball shots with 20-pound ball to ten-foot target (24# at 9 1/2′)
25 Pull-ups
1/6
Five rounds for time of: 20:44
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
1/3
Cindy: 19 rounds
1/2
Complete as many rounds as possible in 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
8 rounds in 19:16
1/1- 65# OHS x10 x8 practice
12/30/09
10 pull ups/min x20 min
200 pull ups in 19:43 (PR)
12/29
Snatch 1-1-1-1-1-1-1 reps
65-95F-95-95-115-115-95-65 practice
12/28
Bench Press 1-10-1-20-1-30 reps
225-190-235-155 x16-225-115
12/26
Deadlift 1-10-1-20-1-30 reps
405-295-405-245-405-195
12/24
Front Squat 1-10-1-20-1-30 reps
245-205-255-185-265-155
12/22
Three rounds for time of: 14:23
15 foot rope climb, 5 ascents (sub 10 climbs at 7′)
21 Ring dips
50 Squats
12/20
Diane: 7:28
12/19
Five rounds for time of: 22:04
135 pound Thruster, 15 reps
Run 400 meters
12/17
Squat clean 1-1-1-1-1-1-1 reps
185-205-215-225-235Fx3-235
12/16
For time: 21:02
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
12/15
Back Squat 3-3-3-3-3 reps
185-225-275-295-300×1
12/14
Complete as many rounds as you can in twenty minutes of: 2 rds in 19:50
Row 500 meters (400m run)
25 Turkish Get-ups with a 60-pound dumbbell
12/12
CF Total
175-315-415 = 905
12/11
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.
12/10
5K 21:45
12/8
Split Jerk 1-1-1-1-1-1-1
185-195-205-215-205
12/7
Lumberjack 20: 28:26
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
12/4
Complete three rounds for time of: 19:50
Run 800m
155 pound Power cleans, 21 reps
12/3
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)
13:42 (not weighted pull ups)
12/2
Front squat 3×5
185-205-225-245-255
11/30 Joshie sub
3 rds: 13:29
65# snatch x20
pull ups x20
11/28
Linda: 29:43
185 lb
DL 275, Bench press 80# DB, Squat clean 135
11/27
Complete as many rounds as possible 20 minutes of: 16 rds
15 Double-unders
15 GHD Sit-ups (sub regular sit-ups)
15 Back extensions (sub supermans)
11/25
400m walking lunge
14:24
11/24
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
135-15-165-170F-165F
165-175-180-185×2
155-165-175-185×3
11/22
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
4 rds + 25 burpees & 8 squats
11/17
C&J 1×7
135-155-185-195-200F
11/17
Angie: 12:55 (modified 10×10)
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
11/14
Cindy: 18 rds + 5/10/3
11/8
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
12 rds + 2 snatch
11/1
DL 1×7
275-345-395-405-415-420F
10/30
Tommy V
For time: 7:30
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Modified rope climb- seated to stand, up & down. Same reps.
10/28
Four rounds for time of: 8:50
Walking lunge 50 meters
Sit-ups, 50 reps
10/27
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
55-78-130-140
10/24
Five rounds for time of: 17:24
135 pound Hang squat clean, 15 reps
30 Push-ups
10/23
CF Total- 860
SP- 165
BS- 300
DL-395
~30min
10/21
Elizabeth: 8:57
21-15-9 reps of:
Clean 135 pounds
Ring dips
10/19
Fran: 4:28
10/17: broken L 4th distal phalanx fx during flag football vs. Surgery residents
10/17: USNR PRT
105 sit ups
80 push ups
9:20 run
10/14
Complete as many rounds in 20 minutes as you can of: 5 rds in 19:40
Row 250 meters (sub 0.2 mile run on treadmill at 10mph)
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
10/12
Thruster 1-1-1-1-1-1-1
135-155-175-185-195-200F-185
25 min
10/11
30 muscle ups for time:
120 pull ups/120 dips: 19:18
10/9
21-18-15-12-9-6 and 3 rep rounds of: 9:26
Power clean 95 pounds
Sit-ups
Back extensions
10/6
Helen: 11:33
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
10/5
Snatch 1-1-1-1-1-1-1
Practice with 95 & 115 after poor attempts at 135 and 155.
10/2
Complete as many rounds as possible 20 minutes of: 10 rds + 5,7,3
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
10/1
Angie: 18:04
100 Pull-ups 6:24
100 Push-ups 12:19
100 Sit-ups 15:20
100 Squats 18:04
9/28
Five rounds for max reps of:
Body weight bench press: 13,8,6,5,5 = 37 (80lb DB)
Pull-ups: 27,12,12,12,10 = 73
Body weight back squat: 16,12,10,10,10 = 58
17 min
27 Sep
Deadlift 1-1-1-1-1-1-1
275-345-395-400-405-410
25 Sep
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
155-165-165-175F
165-175-185×2
185×3-185F
24 Sep
21-18-15-12-9-6-3 rep rounds of: 17:34
Handstand push-ups (assisted on squat rack)
L-pull-ups (ugly)
22 Sep
Daniel: 17:29
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
21 Sep
Front Squat 3-3-3-3-3
185-225-225-245-265×2
~25 min
19 Sep
Annie: 5:45
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
18 Sep
Diane: 7:00
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
16 Sep
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
2:53, 3:23, 4:02, 4:31, 4:23
15 Sep
Push Jerk 3-3-3-3-3
155-175-185-195
13 Sep
6 rounds for time of: 23:24
Run 400 meters
25 Burpees
09 Sep
Clean and Jerk 1-1-1-1-1-1-1
185-195-205-215F
08 Sep
For time: 18:43
1 mile run
95 pound barbell Thruster, 21 reps
21 Pull-ups
800 m run
95 pound barbell Thruster, 15 reps
15 Pull-ups
400 m run
95 pound barbell Thruster, 9 reps
9 Pull-ups
07Sep
Elizabeth- 8:40
21-15-9 reps of:
Clean 135 pounds
Ring dips
06 Sep
Approx 3 mile run: 24:15
03 Sep
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
02 Sep
Overhead Squat 3-3-3-3-3 reps
115-135-145-155-160
27 Aug
Cindy: 21 rds +3 pull ups
26 Aug
Hang power cleans 1-1-1-1-1-1-1
185-195Fx2-195-205-215-225Fx4-205×2
25 Aug
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
10:19
23 Aug
Karen: 5:17
21 Aug
Push press 1-1-1-1-1-1-1
185-195F-195-205Fx2-200-205
18 Aug
FS 1-1-1-1-1-1-1
205-225-235-255-265-275
17 Aug
Linda: 26:20
185 lb
DL 275, Bench press 80# DB, Clean 135
14 Aug
Four rounds, each for time of:
800 meter run
2:59, 2:56, 3:02, 2:57
13 Aug
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
70-77-102-130
12 Aug
DL 5-5-5-5-5
275-295-315-335-345
08 Aug
Burpee day- 100 done in the rain, thunder, and lightening immediately before the tornado watch in 7:30! Sets of 12 x8 plus 4.
07 Aug
Burpee day- 99 done
06 Aug
Burpee day- 98 & 99 due
200 burpees done pre-call
Pull ups on the minute for 16 rds +11 more by 17 min. 147 total
05 Aug
Back Squat 1-1-1-1-1-1-1
275-295-295-305-315 ugly
Burpee day- 97 done
03-04 Aug
Burpee day- 95 & 96 done post call
02 Aug
Burpee day- 94 done
01 Aug
Burpee day- 93 done
Run to Coon Rapids Dam and back: 51 min
31 Jul
Burpee day- 92 done post call
30 Jul
Burpee day- 91 done before call
29 Jul
Burpee day- 90 done
With a continuously running clock, 1 C&J first minute, 2 C&J second minute… continuing as long as you are able.
7 rounds in 7:08
28 Jul
Burpee day- 89 done
Lynne: 11/26, 8/21, 7/16, 5/15, 5/15
Five rounds for max reps of:
Body weight bench press/Pull-ups
27 Jul
Burpee day- 88 due
175 burpees done post call.
26 Jul
Burpee day- 87 due
25 Jul
DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
3 rds in approx 9 min
Burpee day- 86 done
24 Jul
Burpee day- 85 done
DL 1-1-1-1-1-1-1
275-345-395-405
23 Jul
Burpee day- 84 due
167 burpees done post call.
22 Jul
Burpee day- 83 due
21 Jul
Burpee day- 82 done
5K run: 21:19 TM
20 Jul
Burpee day- 81 done
For time: 28:14
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
19 Jul
Burpee day- 80 done
18 Jul
Burpee day- 79 done
17 Jul
Burpee day- 78 done
16 Jul
Hang power clean 1-1-1-1-1-1-1
155-175-185-205-215Fx2
Burpee day- 77 done
15 Jul
Nancy
5 rounds for time of: 18:03
400 meter run
95 pound Overhead squat, 15 reps
Burpee day- 76 done
14 Jul
Burpee day- 75 done
Thrusters 1-1-1-1-1-1-1
155-185-195-205F-200F-195-200
13 Jul
Burpee day- 74 done
150 burpees done (#73 & #74)
12 Jul
Burpee day- 73 done
11 Jul
Burpee day- 72 done
10 Jul
Burpee day- 71 done
Moved the pool table
09 Jul
Burpee day- 70 done
Shoulder press 1-1-1-1-1
Push press 3-3
155-165-170-170-175F
175
08 Jul
Burpee day- 69 done
07 Jul
Burpee day- 68 done
Badger
Complete three rounds for time of: 35:06
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
06 Jul
Burpee day- 67 done
05 Jul
Burpee day- 66 done
04 July
Burpee day- 65 done
03 Jul
Randy
75 pound Power snatch, 75 reps for time: 9:00
Burpee day- 64 done
02 Jul
Burpee day- 63 done
01 Jul
CF Total
SP- 175#
DL- 385#
No BS 2/2 no squat rack.
Burpee day- 62 done
30 Jun
Burpee day- 61 done
29 Jun
Nicole
6 rds 25-15-16-15-15-14 (100 PU) +300m
Burpee day- 60 done
28 Jun
Complete as many rounds as possible 20 minutes of: 9 rds + 5 T & 3 HPC
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Burpee day- 59 done
27 Jun
Front squat 3-3-3-3-3 reps
175-195-205-210-215 (power clean to FS position)
Burpee day- 58 done
26 Jun
Three rounds for time: 11:18
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Burpee days- 56 & 57 done
24 Jun
Ten rounds for time of: 14:13
1 Weighted Pull-ups, 45 pounds
3 Strict Pull-ups
5 Kipping Pull-up
Burpee day 55- done.
22 Jun
Complete as many rounds in 20 minutes as you can of: 4 rds in 20:10
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps (65# DB)
Push press 95 pounds, 15 reps
Dips 20 reps (seated)
21 Jun
For time: 11:50
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
9′ with 24# MB
19 June
100 burpees: 8:39
Hang power snatch 1-1-1-1-1-1-1-1-1-1
65-65-95-95-115-115-115-125-125-95-95
18 June- rest
17 June
Run for 20 mins.
48 burpees
16 June
Nasty Girls: 18:07
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
15 June- day 46 of 100 day burpee challenge
100 burpees for days 45 & 46
10:48
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
CF Residency 2009
32/6’/185#
Basement gym
13 June
90 burpees- days 43 & 44
28 May
50 burpees to pull up 5:14
+5 burpees (days 27,28)
26 May
250 double unders 10:00
24 May 09
100 burpees 9:11 (days 22,23,24,25 of burpee challenge)