April 2nd, 2013

Workout of the Day

For time:

25 OHS with 95 lbs

50 sit-ups

20 OHS

40 Sit-ups

15 OHS

30 Sit-ups

10 OHS

20 Sit-ups

5 OHS

10 Sit-ups

Time: 10:38

March 31st, 2013

CF Open 13.4 **Re-do**

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

Score: 76 reps (round of 12 + 15 Clean and Jerks + 1 Toes-to-bar)

March 29th, 2013

Workout of the Day

A. Work up to a heavy 1 rep Front Squat

B. Back Squat as many reps as possible with that weight

C. Every Minute On The Minute for 10 minutes

Odd Minutes - 4 Muscle-ups

Even Minutes - 10 alternating pistols

A. 295 Felt pretty good, but stopped here as it was starting to feel pretty heavy

B. Did five reps.  Did not want to push it much today, a little sore

C. Got all reps.  Did pistols in inov-8s

March 27, 2013 - 13.4

Workout of the Day

CF Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

Score: 75 reps (round of 12 + 15 Clean and Jerks)

March 26th, 2013

Workout of the day

A. 3 x 5 Press

B. 12-9-6-3 reps for time of:

95 pound Power snatch

Burpee

A. 135 x 5 x 2 (Failed @ 3 reps on third set)

B. 4:13 (slow!)