Friday, July 8, 2011

 

Rest / Make-up

Thursday, July 7, 2011

 

 

Strength

3×5 Deadlift

 

Conditioning

“Grace”

30 Clean & jerk for time (135#/95#)

Wednesday, July 6, 2011

 

“Filthy Fifty”

For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders

***25 minute time cap***

Tuesday, July 5, 2011

 

Strength

3×5 Weighted pull up

 

Conditioning

“Death by 10 meters”

Monday, July 4, 2011

 

Rest

 

***Reminder***

All make-up / open gym sessions are cancelled today. CFPV will only be available for athletes completing one of their “Foundations” sessions.


Sunday, July 3, 2011

 

21-15-9 reps of:

(135#/95#) Deadlift

(135#/95#) Back squat

Saturday, July 2, 2011

 

1/2 “Kelly”

5 Rounds for time of:

200m Run

15 Box jumps (24″/20″)

15 Wall ball (20#/14#)

Friday, July 1, 2011

 

Rest / Make-up

Thursday, June 30, 2011

 

Row 1k

12 Pull ups

50ft. Bear crawl

Row 750m

12 Pull ups

50ft. Bear crawl

Row 500m

12 Pull ups

50ft. Bear crawl

Row 250m

Wednesday, June 29, 2011

 

Skill

Atlas stone shoulders

 

WOD

5×5 Back squat

 

***Reminder***

Tonight @ 8:30pm Zone nutrition meeting