CF WOD "Manion"

09/03/12

7 rounds of:
Run 400 meters
Back Squat (135) 25
35:00

CF WOD "holleyman" modified

08/30/12

30 rounds of:
Wall Ball Shots (15) x 6
HSPU x 3
Power Clean (185, 175, 155, 135) x 1
Ran out of time did 23 rounds in 31:00

Back

08/28/12

Back Extensions (100) 60
Deadlifts (45) 10, (135) 10, (225) 10, (315) 5
Weighted/No Weight Pullups (45/0) 10/2, 6/4, 3/6, /10
Alternating Lat Pulldown (100) 5 (80) 4, (80) 12, 12, 10
Cable Rows (160) 15, (180) 11, (200) 8, (100) 10

W1: Modified WOD & W2: Chest

08/27/12

Walking Lunge x 26
Pullups x 20
Box Jumps x 50
Double Unders x 20
Dips x 25
Knees 2 Elbows
KB Swing (35) 30
Situps x 30
Hang Squat Clean (135) 20
Back Extensions x 25
Wall Ball (15) x 30
Iso-Lateral Pulldowns (100) 90

27:00

W2: Chest

Warmup: Bench Press (135) 25, 25, 25, 25
DB Rack Press: Each set to failure, minimal rest (50, 55, 60...up to 120)
Cable Fly: (17.5) 15, (22.5) 7, (17.5) 4, 12
Machine Fly: (110) 12, 10, 7

CF WOD "Barbara"

08/26/12

5 Rounds for time: 41:00
Pullups x 20
Pushups x 30
Situps x 40
Body Squats x 50
3:00 rest between rounds

W1: Arms & W2: CF WOD 120819

08/24/12

LF Machine Curls (110) f, (130) f, f, f
Bar Curls (95) 7 (65) 5, 12, (45) 20
Hammer Curls (45) 12, (40) 12, (35) 15
Triceps Extension (70) 12, 12, 12
Tri Forward Extension (47.5) 12, 12, 12
Rope Press (30) 10, 10, 10
Calf Raise (Smith) (110) 25, 20, 20, 20

Workout 2:

Warmup:
Back Extensions (60) 25
Deadlift (45) 10 (135) 10 (225) 5

Five Rounds for time: 9:54
Deadlift (275) x
Burpies x 10


Leg Raises

W1:DB Cleans, Chest & W2:CF WOD "tully"

08/23/12

DB Cleans: 1 Rep each (30) (35) (40) (45) (50) (55) (60) (65) (70) (75) (80)
100 Pushups
Bench Press (135) 10, (225) 10, (135) 20, 16, 12, 16
Incline DB Fly (50) 10, (45) 15, (40) 20, (35) 13
Bird Dog Pushups x 10
Bosu Pushups x 10
Plyo Pushups x 10
Incline Pushups x 10


Workout 2:

CF WOD "Tully"
DB Cleans (40) 23
Run 200m
4 Rounds
Used treadmill for running.