Mar 282010
 

Warm-up:

Burgener x3
Deadlift 10
Dips 15
20 Box Jumps

WOD:

Power Clean  1-1-1-1-1-1-1

Post loads to comments, find a new 1-rep max!!!!

Mar 182010
 

Warm-up:

Burgener x3
PVC Shoulder Press 10
PVC Deadlift 10
PVC Back Squat 10
x2

WOD:

“CF Total”

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

Warm-up, then only 3- 1 rep max attempts.  Post loads to comments, do work and find a new max!!!!

Mar 122010
 

Warm-up:

Back Extension 15
Situps 15
Burgener x3
Pushups 10

WOD:

“Lynne”

BW Bench Press Max Reps
Pullups Max Reps
x5

Scale weight as needed, post loads and reps to comments.

Mar 062010
 

Warm-up:

Burgener x3
Push Press 10
Situps 15
400m Run
x1

WOD:

135/95lb Deadlift 15 reps
Pushups 15
x 5

For time

Scale weight as needed, post loads and times to comments.

Mar 032010
 

Warm-up:

10 Pullups
PVC Thrusters 15
Back Extension 20
250 M Row

WOD:

Thruster 3-3-3-3-3

5-10 min rest

65/45lb Thruster  20sec on/10 sec off for 8 intervals(Tabata)

Post loads to comments for 3 rep max, scale weight as needed on Tabata.  Post total reps to comments.

Feb 262010
 

Warm-up:

Pushups 10 (Chest to Deck)
Box Jumps 15 (no arms)
Squats 20

WOD:

Bench Press 5-5-5-5-5

5-10 min Rest

21, 15, 9

Pullups
Wall Ball 20/15lb
KB Swing 1.5/1pood

For time

Scale weight as needed, post loads for bench and times to comments.