2-1-2010

2-1 Four Rounds for time 50 Power Snatches 65/45lbs 50 Situps your snow flavored pic is coming...

1/31/2010

1/31 Sessions at 8,9,12, and 1 Cindy AMRP in 20 Minutes of 5 Pullups 10 Pushups 15 Squats

1-30-2010

1-30 Sessions at 10-11-12 Due to the weather, we are still having limited sessions. Deadlifts 1-1-1-1-1-1-1 Then 100 KB Swings for time 55/35lbs

1/29/2010

1/29 Early Rest Day! Team, do to the weather, be it bad or not, we are going to bring the rest day early tomorrow. Sat we will start up on day one. Since some of you make plans around the cycle schedule....(and good on ya for that) we will have a 4! count em 4! work day cycle to get back on track. So take it easy tomorrow and be ready to rip it up on Sat. Enjoy the vid, Bryce swung by the noon session and recorded the humiliation Trish put on me.

Karen @ CF540 from Bryce Harrison on Vimeo.

1/28/2010

1/28

"DT"

5 Rounds for Time

Deadlift 12 reps

Hanging Power Clean 9 reps

Push Jerk 6 reps

155/105 lbs

If we have icy weather I will try and update the blog concerning sessions times and availabilities. If we have power, and I can get to CF540, we will have sessions. Check the blog before your session to see we are still having it. My cell is 479-685-9493

1/27/2010

1/27

"Karen"

150 Wall Balls For time

1/26/2010

1/26

Rest Day

1/25/2010

1/25 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Parking Lot Run

20 Burpees

400 M Run

20 Burpees

800 M Run

20 Burpees

400 M Run

20 Burpees

Parking Lot Run

For Time

1/24/2010

1/24 Sessions at 8,9,12,1

As Many Rounds Possible in 20 Minutes of

7 DeadLifts 225/155

15 Air Squats

30 Lunges

1/23/2010

1/23 Sessions at 7,8,9,10,11

3 rounds for time

15 Clean and Press 135/85 lbs

10 Hand Stand Push ups

10 Dead Hang Pullups

This Workout can be scaled to ANY fitness level

1/22

Rest Day!!!!

1/21/2010

1/21

Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

150 Dead Hang Pullups

joking

If its raining,

Sets of 1-10-1-20-1-30

Bench Press

If its Dry,

3 Rounds

100 Feet of Frog Jumps

Run 800 Meters

1/20/2010

1/20

15 Pullups, Front Squats 95/65, SDHP 95/65, Situps

14 " "

13 " "

12 " "

Can you see where this is going.....

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1 " "

1/19/10

the face of a man in the middle of a 'fight gone bad' 1/19 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Push Jerk 1 Rep Max 7 Tries then 100 Burpees for time your welcome

1/18/2009

1/18

Rest Day

1/17/2010

Sundays Wod 1/17

"Helen"

3 Rounds

Run 400 M

21 KB Swings 55/35

12 Pullups

then,

30 Bodyweight back squats

1-16-10

The Dirty Thirty 30 Pullups 30 Squating Box Jumps 30 KB Swings 55/35 30 Push Press 95/65 30 Toes to Bar 30 Deadlifts 225/135 30 Thrusters 95/65 30 Burpees

WOD for 1-15-09

Complet as many rounds possible in 20 minutes of 10 feet of Wall Walks 10 Burpees 10 Air Squats Post your rounds to comments