Month: November 2012

As many rounds as possible in 20 minutes of;

7 Box Jumps 24″

9 KB Swings 1.5/1pood

12 Med Ball Sit Ups 20/14lb

 

For Time;

12/2, 10/4, 8/6, 6/8, 4/10, 2/12

Hang Power Clean 135/95lb

Burpees

“Task Priority Fight Gone Bad”

3 Rounds for Time

20 Wall Ball Shots m:20lb-10′ f:14lb-10′

20 Sumo Deadlift High Pull m:75lb f:55lb

20 Box Jumps 20″

20 Push Press m:75lb f:55lb

*20 Calorie Row

*Row will be subbed with 20 Deadlift Rows with the same BB weight being used for SDLHP and PP

 

‘Angie’

For Time;

100 Pull Ups

100 Push Ups

100 Situps

100 Air Squats

3 Rounds for Time;

5 Wall Climb

10 Ring Dip

15 Goblet Squat 1.5/1pood

 

‘ThanksGiving Gone Bad’

3 Rounds

1 Min Ring Row

1 Min Sit Up

1 Min Push Up

1 Min Air Squat

1 Min Single Jump Rope

1 Min Rest

Skill;

Back Squat

WOD;

For Time

100 Burpee Box Jump

**Athlete chooses box height, time and height will be recorded

Skill

1,1,1 Snatch

WOD

For Time;

1 to 10 to 1 of

SDLHP 115/75lb

HOD Push Up

** Rep scheme example:

1/1, 2/2, 3/3 through 10/10, 9/9, 8/8 and so on

Celebrating a very special CFS athletes’ bday at CFV tomorrow!!!

‘Citified’

4 Rounds For Time;

31 Jumping Pull Ups

31 KB Swings

31 Walking Lunges

31 Double Unders

‘Annie’

For Time;

50,40,30,20,10

Double Unders

Situps

Kaleena 5:52 RX