Tuesday, 01.21.14

Back Squat

125x5

145x4

175x3

190x5

170x7

145x9

Pull Up

BWTx5

5x4

7.5x3

12.5x2

20x1

7.5x5

5x6

BWTx7

WOD

CF Open 13.2

10 min AMRAP

5 shoulder to overhead @75#

10 deadlift @75#

15 box jumps 20"

6 rounds +5 s2oh+10 DL +10 box jumps

Total:205

Wednesday, January 1, 2014

20 min AMRAP

1 shoulder to over head

1 round of Cindy 

(5 pull ups, 10 push ups, 15 squats)

2 shoulder to overhead

1 round of Cindy

3 shoulder to overhead, etc. increase by one each round

Score: 7 rounds, +8 push ups

Thursday, December 26, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x5

(7) 105x7

(9)95x9

Chin-Up

BWTx4

5x4

10x3

15x2

20x0

(5)7.5x3

(7)5x3

(9)2.5x4

3 rounds for time:

95#

4 shoulder to overhead

9 deadlift

7 front squat

400m Run

Score: 10:49

Monday 05.28.12

Strength: Jerk.  Find 1rm (any style)
145#

Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40

Monday, 05.14.12

Strength:  Push Press 3-3-3-3-3


Conditioning:  As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

Continue the pattern for as long as time allows by adding 10 pounds every round.  Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.



I can't remember exactly where I ended...I think I was somewhere in the 75#  set.