29 Jun 09 - Fran

21-15-9 of

Thrusters
Pull Ups

Loads (M95lbs/F65lbs)



19:41 RX

25 Jun 09 - ME Shoulder Press

Max Effort Shoulder Press

3-3-3-3-3


75-85-90-95 F1/3-90+extra clips F 1/3

24 Jun 09 - DL Jumps

21 - 15 - 9

Deadlifts (225/135)
Box Jumps



11:00 RX

23 Jun 09 - Pull Sit Unders

3 rounds for time of:

20 Pull Ups
50 Sit Ups
50 Double Unders


51:45 RX

22 Jun 09 - RIP Kazi Bear

Kazi Bear - KIA 19 June 2009 RIP

10,9,8,7,6,5,4,3,2,1 of:

Overhead Squats
Burpees
Thrusters

Loads (M95lbs/F65lbs)



45:00 75#OHS/95#Thrusters

18 Jun 09 - Light Thrusters and Pull Ups

5 Rounds For Time of:

5 Thrusters
20 Pull Ups

Loads (M135lbs/F95lbs)




35:15 (115#)

17 Jun 09 - Light OHS Suck

Complete 75 Overhead Squats in the least amount of sets as possible. Rest as long as needed in between sets. CFOS record is one set (Treefrog).

Loads (M65lbs/F35lbs)



3 sets - 25/25/25 45#