1) Clean & Jerk 1-1-1-1-1-1-1
...33#...53#...63#...73#...83#...88#Fx2...83#...93#xF3
2) 10:00 Team prowler up low side and back high side
...then wall balls 15 per rd (10#)...rest until next prowler push
Boys vs girls
Friday, July 29, 2011
Fri July 29, 2011
CFV 6 am Brad
1) Clean & Jerk 1-1-1-1-1-1-1
...33#...53#...63#...73#...83#...88#Fx2...83#...93#xF3
...rest until next prowler push
Boys vs girls
1) Clean & Jerk 1-1-1-1-1-1-1
...33#...53#...63#...73#...83#...88#Fx2...83#...93#xF3
...rest until next prowler push
Boys vs girls
Thursday, July 28, 2011
Wednesday, July 27, 2011
Wed. July 27, 2011
Foamed rolled before going......left hamstring
CFV 6 am Brad - Track Day
4 laps 10.14.....rest 3 mins
3 laps 9.04.....rest 2 mins
2 laps 5.12.....rest 1 min
1 lap 2 mins flat
CFV 6 am Brad - Track Day
4 laps 10.14.....rest 3 mins
3 laps 9.04.....rest 2 mins
2 laps 5.12.....rest 1 min
1 lap 2 mins flat
Friday, July 22, 2011
Wednesday, July 20, 2011
Wed. july 20, 2011
CFV 6 am Adam
1) 15:00:Thruster 1-1-1-1-1-1-1 (establish a one rep max)
...33#x5...53#x3...63#x1...68#x1...73#F...73#x1...78#x1...83#x1...88#x1...93#F...93#x1...98x1 no more time!
2) For time:21-15-9:Thrusters @ 50% of today's 1RMPull-ups (scaled Fran)
...53# and green band 6.18 mins (should have used 49#) lots of breaks
1) 15:00:Thruster 1-1-1-1-1-1-1 (establish a one rep max)
...33#x5...53#x3...63#x1...68#x1...73#F...73#x1...78#x1...83#x1...88#x1...93#F...93#x1...98x1 no more time!
2) For time:21-15-9:Thrusters @ 50% of today's 1RMPull-ups (scaled Fran)
...53# and green band 6.18 mins (should have used 49#) lots of breaks
Monday, July 18, 2011
Monday July 18, 2011
CFV 6 am Adam
3 rounds for time
...400m run
...15 Front Squats, 50% 1RM (41#)
PM Trail Rum Markum 2.7 mi. 45.24mins 12 mins fast than 1 yr ago.
Time 10.14
3 rounds for time
...400m run
...15 Front Squats, 50% 1RM (41#)
PM Trail Rum Markum 2.7 mi. 45.24mins 12 mins fast than 1 yr ago.
Time 10.14
Monday, July 11, 2011
Monday July 11, 2011
CFV 6 am Adam
3 rounds
800m run
12 deadlifts, ~60% 1RM (R hamstring tight lowered to 75# [40%])
6 pistols (modified to 14" box)
3 muscle-ups (subbed blue band chest to bar pull ups w/ ring dips
Time: 23.30
stretch and foam roll after
3 rounds
800m run
12 deadlifts, ~60% 1RM (R hamstring tight lowered to 75# [40%])
6 pistols (modified to 14" box)
3 muscle-ups (subbed blue band chest to bar pull ups w/ ring dips
Time: 23.30
stretch and foam roll after
Friday, July 8, 2011
Friday July 8, 2011
Walk to work
5.30 CFV
5.30 CFV
"Row Your Boat" Team WOD - Row to 5K
Each person gets 20 pulls on the erg at a time. Then rotate to:
7 ballistic situps
7 med. ball cleans (14#)
7 KB rack lunges (each leg w/18# KBs) before getting back in the boat.
Forgo to write down time but my team won!
Thursday, July 7, 2011
Wednesday, July 6, 2011
Wednesday July 6, 2011
CFV Adam 6 am
1) Front Squat 3-3-3-3-3
...53#...63#...73#...83#...93#...103#
2) Max unbroken thrusters, 95/65
...8
3) Complete 1 burpee the first minute, 2 the second, 3 the third, and so on, continuing as long as you are able.
...9
Run 700 meters cool down
1) Front Squat 3-3-3-3-3
...53#...63#...73#...83#...93#...103#
2) Max unbroken thrusters, 95/65
...8
3) Complete 1 burpee the first minute, 2 the second, 3 the third, and so on, continuing as long as you are able.
...9
Run 700 meters cool down
Tuesday, July 5, 2011
Sunday, July 3, 2011
Friday July 1,2011
CFV 6 am Adam
Teams of 3
0 - 7:00 Event 1
...Max total thruster (me 83# PR)
7:00 - 10:00 clean up and Event 2 briefing
10:00 - 17:00 Event 2
...100 DU / 30 36# KB swings 1 person working T: 1 rd + 6 DU
17:00 - 20:00 Clean up and Event 3 briefing
20:00 - 27:00 Event 3
...20 T2B / 20 walking lunges w/25# plate T: 4 rds + 8
27:00 - 30:00 clean up and Event 4 briefing
30:00 - 37:00 Event 4
...10 lateral burpees / 10 20# DB thrusters 2 people working T: 5 Rds + 4
400 m run cool down and streching
Teams of 3
0 - 7:00 Event 1
...Max total thruster (me 83# PR)
7:00 - 10:00 clean up and Event 2 briefing
10:00 - 17:00 Event 2
...100 DU / 30 36# KB swings 1 person working T: 1 rd + 6 DU
17:00 - 20:00 Clean up and Event 3 briefing
20:00 - 27:00 Event 3
...20 T2B / 20 walking lunges w/25# plate T: 4 rds + 8
27:00 - 30:00 clean up and Event 4 briefing
30:00 - 37:00 Event 4
...10 lateral burpees / 10 20# DB thrusters 2 people working T: 5 Rds + 4
400 m run cool down and streching
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