Work Comp

5 RFT

20 x Toes 2 Bar

10 x Power Clean 135/65

20 x Push Ups

5 x Power Clean

10 x Push Ups

Freestyle

-30 sec rest between all sets-

80% Bench Max Reps

Hand Release Pushups x 25

75 % Bench Max Reps

Ring Dips x 25

70% Max Reps

HSPU x 25

then,

225# Back Squat x 15

Air Squats x 25

225# Back Squat x 10

25 Walking Lunges

225# Back Squat x 5

20" Box Jumps x 25

20 min AMRAP

5 x Hang Squat Clean 95#

10 x Push Press

15 x Back Squat

250m Row

Filthy fifty aka dirty Joy

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Clinton trail run 11.25.11

1 mile 6 rounds

Carse

21-18-15-12-9-6-3 reps for time

Begin each round with a 50m Bear Crawl

then,

Squat Clean 95#

Double Unders

Deadlift 185#

24" Box Jump

CF Main Site

FGB Timing Rules/ 3 Rounds

1 min Ball Slams 30/15

1 min Jump Over 24/20" Box

1 min 1 arm KB Snatch 53/35

1 min Stationary OH Lunges 45/25 Plate

1 min Rest

Total Reps for Score

21-15-9

SDLHP 95/65
Bar over burpees
OHS

Lactic Acid

2000m Row for Time

then,

2 min max reps each

Bench Press

Rope Climb

Ring Dips

Toes 2 Bar

Air Squats

Double Unders

Total Reps for Score

5 RFT

15 x Deadlift

12 x Hang Power Clean

9 x Front Squat

6 x Push Jerk

155/85#

Old military trail stroll

8 mile trail run

Dogfight

Curtis P-40

3 RFT

 

20 pushups
11 Curtis P's @ 115
200m run
20 Double Unders
200m run
11 Renegade Man Makers
20 lunges

 

1st set- rest 1min

2nd set- rest 2 min

via The Shop

 

5 RFT

7 x Squat Cleans 155/75

14 x KBS 53/35

Watch Out Bitches!

4,000 Meter Row for time

Who're the slackers now...we were a little short on head count tonight BOYS!

20 min AMRAP

5 x Burpees

10 x KBS

15 x Ball Slams 30/15

with 20# Vest

Detailed Destruction

20 min max rounds

1 Round of Cindy

Round # of Clean & Jerk 155/65

30 steps, Alternating Stationary Lunges w/ bar on back, 95/65lb

30 KB Swings, 55/35lb

30 Wall Balls, 20/14lb

30 Push Press, 95/65lb

30 Toes To Bar

30 Box Jumps, 24/20″ (2011 Games Standard)

30 Hang Power Snatches, 95/65lb

30 Burpees

30 Double Unders

30 Overhead Squats, 95/65lb