SATURDAY 100130

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

FRIDAY 100129

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

THURSDAY 100128

Back Squat 1-1-1-1-1-1-1 reps

TUESDAY 100126

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

MONDAY 100125

Five rounds for time of:

Row 500 meters

135 pound thruster, 7 reps

SUNDAY 100124

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

THURSDAY 100121

3 Rounds for time of:

135 pound Clean and jerk, 10 reps

30 GHD situps

WEDNESDAY 100120

For time:
100 Burpee pull-ups

FRIDAY 100122

Three rounds for time of:
50 Double-unders
50 Back extensions

CFF 1/20/10

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds of:

1. Wall-ball shots 20/14 lb pound ball, 10 ft target. (Reps)
2. Deadlift high-pull 75/55 pounds (Reps)
3. Box Jumps 20/20 inch box (Reps)
4. Push-press 75/55 pounds (Reps)
5. Row calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

MONDAY 100118

Deadlift 3-3-3-3-3 reps

Post loads to comments.

SUNDAY 100117

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

THURSDAY 100114

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

WEDNESDAY 100113

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

TUESDAY 100112

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

SUNDAY 100110

Push Jerk 1-1-1-1-1-1-1 reps

SUNDAY 100110

Push Jerk 1-1-1-1-1-1-1 reps

SATURDAY 100109

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

FRIDAY 100108

Power clean 1-1-1-1-1-1-1 reps

CFF 01-05-10

4 rounds for time:

• 50 ft OH walking lunges (45#/25# bumper plate)
• 15 KB Swings (72#/53#)

CFF 01-04-10

Row 5k

MONDAY 100104

Three rounds for time of:
12 Muscle-ups
75 Squats

CFF 01-01-10

For time:

10,9,8,7,6,5,4,3,2, & 1 rep rounds of:

• ring dips
• burpees

Abs - 50 partner throw downs