July 2013

Pause Bench Press 5-5-3-3-2-2 1 Set Bench 15 Reps, No Pause @ 70% 2RM…

For Time: 10 Deadlifts 205/135 20 Wall Balls 20/14 30 Burpees 40 Abmat Situps…

Front Squat 5-5-5-5-5 AMRAP 12 Minutes in Teams of 3: 10, 20, 30yard Shuttle…

Rest Day Discussion If you watched the CF Games team competition on Friday, then…

5 Rounds: 5 Weighted Pull Ups 60 sec Rest 5 Weighted Dips 60 sec…

Hey all, here is the link to watch Rae and Kari lift at Nationals…

Push Press 5-5-3-3-1-1-1 AMRAP 4 min, 15-12-9 of: Thruster 75/53 Pull Up If you…

Max Turkish Get Up For Time: 800m Run 100 Sit ups 50 Walking lunges…

Deadlift 3-3-3-3-3-15 3 Rounds, 3 min ea: 80 yard Prowler Max Box Jump Rest…

3 Rounds, 1 Minute per Station Wall Ball 20/14 Sledge Hammer 10/8 Alt DB…

Rest Day – Blog traffic is often low on Sundays. I know you all…

For Time: 800m Run 50 KB Swings 53/35 2mi Air Dyne 50 Wall Ball…

5 Rounds: Max Set Push Ups Rest 60 sec Max Set Pull Ups Rest…

AMRAP 20 Minutes: 21 KB Swings 53/35 150ft Bear Crawl 400m Run You afraid…

Overhead Squat 5-5-5-5-5 Mini Nancy 4 Rounds: 400m Run 10 Overhead Squats @ 65%…

4 Minutes Row For Max Distance 2 Minutes DB Ground to Overhead 30’s/20’s 2…