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#

16 Jun 09 - 4 Rounds of Deads and Doubles

4 Rounds for Time of:

30 Deadlifts (M185lbs/F135lbs)
50 Double Unders



41:23 135#

15 Jun 09 - AMRAP 3/6/9

As Many Rounds as Possible in 20 Minutes of:

3 Hang Power Cleans
6 Front Squats
9 Push Press/Jerks

Loads (M95lbs/F55lbs)


8 Rounds RX

11 Jun 09 - ME Power Cleans

Max Effort Power Clean

1-1-1-1-1-1-1



105/115/125/135/145/160F

10 Jun 09 - Where's the Cardio

3 Rounds for Time of:

Run 800m
25 Burpees
25 Box Jumps



33:05 RX

09 Jun 09 - Pull Up Double Unders

10 rounds for time of:

10 Pull Ups
20 Double Unders


RX 52:50

05 Jun 09 - 30 Deads

30 Deadlifts for time.

Loads (M225lbs/F155lbs)




1:41 (185lbs)

03 Jun 09 - Fran

21-15-9 of:

Thrusters (M95lbs/F65lbs)
Pull Ups



12:07 (65/bands)

02 Jun 09 - AMRAP Pushpress/Sit Ups/Burpees

AMRAP in 20 minutes of:

10 Push Press (M95lbs/F65lbs)
20 Froggy Sit Ups
10 Burpees



7 + PP + 3 Situps (65#)

01 Jun 09 - RSR

Run 400m
100 Squats
Run 400m
75 Squats
Run 400m
50 Squats
Run 400m
25 Squats



19:47