2013 08 03
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
DWOD
"GFY" Tabata Deadlift Challenge You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets. Weight - 315 lbs / 205 lbs
*This one of the CFFB classics. Obviously this is a pretty aggressive weight. Try to pick a weight you feel like you can hit reps of 5-7 for each of the 8 Rounds
2013 08 01
SWOD
Bench 3x5 (add 2.5 lbs to last workout) Supine Ring Pull Ups 3 x reps
DWOD
Complete 7 rounds for time: 25 yards - Overhead Walking Lunges w/ 45 lbs plate 20 reps - Lateral Plyo Skier Hops
2013 07 31
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Complete 7 rounds for time: 3 Power Cleans 225 lbs / 150 lbs Sprint 40 yards
2013 07 29
SWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes of: 3 Push Press 5 Ball Slams
*for push press use between 185 - 225 lbs / 125 - 150 lbs
2013 07 28
DWOD
Find: Fastest 40 yard sprint then.... 5 RM Weighted Chin Up *Find your fastest 40 yard sprint. You have 4-7 chances to run to your fastest time. Remember, to warm up properly before attempting any all out efforts.
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
2013 07 25
2013 07 25
SWOD
Squat 3x5 (add 5lbs to last workout) Bench 3x5 (add 2.5lbs to last workout)
DWOD
Complete 8 rounds: 5 DB Thrusters - 50 lbs 10 Russian Twist (10 RT / 10 LT) 15 KB Swings - 2 pood *Rest 30 seconds between rounds
2013 07 24
Hey everyone I made a Flickr account as you can see on the right hand side of the page. I am gonna try to post all of the pictures I take during class on there. Take a look and see if there are any cool pics of yourself!
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
On the minute Sprint 60 yards on the minute for 10 minutes.
2013 07 22
2013 07 22