I have redeployed and was not able to find a trainer to take over the program. If someone would like to take it over please email me at combatdave96@hotmail.com.

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

Elliot 24 December 2010

See 17 July post

I smashed my time:

My laps were
11:45.27
12:20.63
12:48.64
for a total of
40:55.38 with the rest time added in already.

Sorry it has been so long since I have been on here. I went on leave in Nov and was buried with work when I got back. I will do my best to keep up.

WOD

WOD 4 Oct 2010

8, 8, 6, 6, 4, 4, 2, 2 DL
then
21-15-9
Wall ball 20 lb ball
Box jumps 26" box
Burpees

Ski- 7:02 ?
Cpt- 8:29

WOD 5 Oct 2010- from CF AK

"Say What?"

Complete 50 Squat Cleans @ 135/93 lb while completing 5 pull-ups at the top of each minute.

- @ 10 min you have the option to stop doing pull-ups and focus on completing the cleans

Ski-23:50

CPT- 20:25

WOD 6 OCt 2010

KB workout- not timed. 

2 sets of of each

KBS

windmills

snatch

power clean

clean 

clean & jerk

TGU

shoulder press

goblet squat thruster