W1: Pullups, Situps, Thruster, Clean & Jerk & W2: Arms, Shoulders

01/22/14

Workout 1
4 rounds of:
Pullups x 15
Situps x 15
Thruster (135) x 10
Clean & Jerk (135) x 10
(26:14)

Workout 2
Seated DB Press 5 x 10 (40), (70), (80), (90), (100)
DB Curls 3 x 10
Hammer Curls 3 x 10
Overhead Single Arm DB Extension 3 x 10

Situps, KBS, Lunge, Squat, Snatch, Front, Back & OHS, Hang Clean, Thruster, Push Press

12/26/13

3 rounds of:
Situps x 30
Kettle Bell Swing x 30
Lunge Stretch x 10
---
50 reps of each:
Squats
Snatch (75)
Overhead Squat (75)
Back Squat (75)
Front Squat (75)
Hang Clean (75)
Thruster (75)
Push Press (75)

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

Plank, SU, TGU, T2B, Squat, KBS, WBS, Thruster, Burpee

05/18/13

Plank 3 x 60seconds
Situps x 50
Turkish Getup (25) x 50 (25 R/L)
Squat x 50
Kettle Bell Swing (53) x 50
Wall Ball Shots (20) x 50
Thruster (45) x 25
Burpee x 25

W1: Legs (hundos) & W2: Abs

01/03/13

Workout 1: Legs
Body Squat x 25
Rear Squat (45) 10 (135) 100
LF Leg Press Machine (200) 100
Walking Lunges (24) 100
5 rounds of:
Battle Ropes (60 seconds)
Thruster (24) (60 seconds)

Workout 2: Abs
Leg Raises x 100
Situps x 50
Toes2bar x 30
LF Ab Crunch (90) x 60

Thruster, Double Unders, Toes2bar, Pullups, Row

12/28/12

3 rounds of:
Thruster (135) 10
Double Unders x 50
Toes2bar x 10
Pullups x 10

15:06

Row 2 miles

3 x 30 Rope, Thrust, Sit, Burp (4 time)

12/08/12

3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30

19:44

Thrust, Extend, Pull & Sit wod

10/23/12

Warmup:
Body Squats x 35
Thruster (45) 10, (65) 5

Workout:
Thruster (95) 50
Back Extensions x 60
3 rounds of:
Pullups x 10
L-Sit 20 seconds
24:55

Felt like shit last night and again about 5 reps into the (95) thrusters.

CF WOD - Thrusters & Run

08/21/12

Thruster (135) 15
Run 200 m
Thruster (95) 30
Run 400 m
Thruster (65) 30
Run 800 m