MONDAY 130715

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Perform as individual or as 2 men team

welcome to new members
Jin, Mike and Mark.


Bridge of No Return.

TUESDAY 130709

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

You move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

MONDAY 130708

Shoulder Press
5-5-5-5-5-5+(max rep)
Start at 45lb and add 10lb each set.


"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

FRIDAY 130705

"Smykowski"

For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it

THURSDAY 130704

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up


Also sign up for 5K Independence Day run at CCFC 0800
Happy Independence Day.

WEDNESDAY 130703

Behind the neck Jerk 1-1-1-1-1-1-1

King: 195

TUESDAY 130702

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat