CFNH, 7-28-2009
July 29, 2009AMRAP 15 min.
box assisted handstand pushups progression x 4
44 lbs. kettebell overhead swing x 8
bastard style situps x 12
rounds: 8, I think.
CFNH, 7-27-2009
July 27, 2009"Fran"
21-15-9
thrusters (used 65 lbs. instead of 95)
pull-ups
time: 6:59
first FRAN, hands are shredded
CFNH, 7-25-2009 WOD
July 27, 2009complete 3 rounds for time of:
9 x skin the cat
15 x reverse wall ball/sprawl
21 x 24 in. box jumps
time: rx’d 16:24
CFNH, 7-23-2009
July 27, 200915 Minute AMRAP (as many Reps as possible)
80% of your 1RM Back Squat
Sprint 200 meters
15 ring push ups
140 lbs. back squat, did 21 reps in the 15 min. team WOD. 1RM - 185 lbs.
deck of cards #2
July 22, 2009Went through the entire deck of 52 cards where:
Hearts - sumo deadlift high pulls w/ 1 pood kettlebell
Spades - pushups
Clubs - pullups
Diamonds - knees to elbows
rep counts matched card numbers. for face cards: Jacks - 11 reps, Q - 12, K-13, Aces - 15 reps.
each Joker was 1 run around the interior trail of the park and then 10 burpees.
3 doing the deck this time around.
total time was around 25 minutes.
walking lunge & burpees
July 19, 20095 rounds of:
50 ft walking lunge w/ 35 lbs. kettebell overhead
21 burpees
for time: 26:32
Bear Complex
July 15, 20095 rounds, 7x through.
1. power clean
2. front squat
3. push press
4. back squat
5. push press
bar cannot be put down during a round. rest as needed between rounds. increase weight until max is reached.
round 1 - 45 lbs.
round 2 - 65 lbs.
round 3 - 75 lbs.
round 4 - 95 lbs.
round 5 - 100 lbs.
Custom WOD revisited
July 13, 200910 kettlebell (1 pood) figure 8s
7 kettlebell (1 pood) standing one arm shoulder presses (each arm)
5 body blasters
1 interior trail run
as many rounds as possible in 25 minutes
6 total rounds
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