WOD

12 Jan 11

Fran

WOD

4 Jan 2011
21-15-9
Thruster-135lbs
5X5
Weighted pull-ups-40lbs

5 Jan 2011
Mission

6 Jan 2011
Rest

7 Jan 2011
Prime the pump work out for Fit to Fight Challenge #3

8 Jan 2011
Fit to Fight Challenge
AMRAP in 10 mins

7- 225 lb DL
14 Box Jumps 24"
21 KBS 55lbs

9 Jan 2011
Rest

10 Jan 2011
3 RFT:
500m row
30 OHS @ 75 lbs
21 Pull-ups

WOD

3 Jan 2011

CFE strength and conditioning WOD

Front Squat 7x1
BP 7X1
Tabata DU's

WOD

Trying to catch up again.

Mon- Dating Sage (Riddler workout)
5 RFT:
10 Snatch 95lb
15 Pull-ups
20 Thrusters- 75 lbs

Tue- Rest day

Wed- One-Two
1RFT:
30 Pull-ups
50 KBS- 55lb
75 Sit-ups
50 Push-ups
30 Front Squat- 95 lbs
50 Back Ext
25 HSPU
30 Hang Squat Cleans- 95 lbs
30 KTE
35 Dips
21 Snatches- 95 lbs
75 Sit-ups

Thur- missed

Fri DT from Mainsite on 24 Dec

Sat- Super Century
1RFT, partition as you need
100 Push-ups
100 Pull-ups
100 Ring Dips
100 Box Jumps 18"
100 DU's
100 GHD sit-ups
100 HSPU
100 Wall Ball 20lb/10' target
100 Back ext
100 KTE
100 KBS 55lb
100 Burpees
1000m Row