Sunday, April 19, 2015

Saturday, April 18, 2015

Friday, April 17, 2015


EMOM for 10 min perform 1 Snatch Segmented Deadlift (DEMO VIDEO)
For time:
100 Double Unders
5 rounds of 10 Deadlifts (225/155), 10 Toes-to-Bars
100 Double Unders
Post load and time to comments. Compare to 1/14/14 and 1/20/15.

Thursday, April 16, 2015

DB Thruster, Ball Slam

For time:
100 Dumbell Thrusters (50/35)
100 Ball slams (30/20)

Partition the DB thrusters and ball slams as needed. Post time to comments. Compare to 5/2/13.

Wednesday, April 15, 2015

Box Jump/Pullup Ladder

CFKids playing Ball Toss in the side yard.

20 min box jump (24/20), pull-up ladder.

How far up the ladder can you get in 20 minutes? On "3-2-1-GO!" perform 1 box jump, 1 pull-up, 2 box jumps, 2 pullups, 3 box jumps, ... Etc. Continue for 20 minutes. NOTE: This is not "on the minute". Just go and keep going for the entire 20 min.

Post rounds and reps completed to comments. Compare to 5/7/13.

Tuesday, April 14, 2015

Max Clean & Jerk

15 minutes to establish 1-rep Max Clean & Jerk


3 rounds for average watts
Row 2 minutes
Rest 4 minutes

Record average watts for each 2 minute row. Then find the average of these scores. (To do this, add the avg watts from each row then divide that total by 3.) Score is (#max C&J) + (average "avg watts"). Post load, average of the average watt scores, and final score to comments.

Score = (max C&J) + (Row1+Row2+Row3)

Monday, April 13, 2015

Max Shoulder Press

15 minutes to establish Max Shoulder Press


10 minute AMRAP of
5 pullups
10 Pushups
15 Squats

Score is (max load) x (reps). Post max shoulder press, reps, and score to comments.