October 2012

1-2-3-4-5-5-4-3-2-1Squat Clean ThurstersC2B Pull-Ups* 10 Burpee penalty for "Unbroken Sets"Rest 5 MinRun 1 Mile…

Great job to all the CFES competitors Saturday at the Strongest Contest in Vacaville,…

20 Min AMRAP10 Wall Balls15 Burpee Pull-UpsRun 400M A great time was had as…

Push Press5-5-3-3-3 5 Rounds for Time5 Ground To Over-Head 50% of 1RM Snatch Lunge Step…

10 Rounds1 Min Row (Max Calories)1Min Max Double UndersRest 1 Min Over this next…

Front Squat3-3-3-3-3-3-3 5 Rounds For Time:3 Reps Push Press 95/653 Reps Push Jerk3 Reps…

WOD As many of you know I had a pretty significant injury last week…

Snatch Pull – Hang Snatch – Snatch5×1-1-1 5 Rounds For Time:3 Box Jumps As…

Yesterday after coaching you guys at 11am, I volunteered to go with weightlifting coach…

Bench Press 5-5-5-3-3-3 5 Rounds:5 Clean and Jerk @ 75%80 Yard Prowler 90/50 I…

5k Run! It's part of the program, so don't puss out! Claudia is 62…

Squat 5-5-5-3-3-3 2 Rounds:2 Min Max Push Jerk 115/751 Min Rest2 Min Max Burpee…

Tabata:Sit UpsDouble UndersRowBox Jump No rest between, score lowest set of each exercise. It's…

Sumo Deadlift w/bands or chains 3-3-2-2-1-1-1 21-15-9 of:Front Squat 135/95Handstand Push Up Cori Gets…

3 Rounds:200ft Walking Lunge50ft Handstand walk50 KB Swings 35/26 A few days after conquering…