7 Rds. of 7 Plate Cleans and 7 Burpees

7 Rounds For Time:
7 Plate Cleans 45/25
7 Burpees

03/26/09 - 10:56

15 Max Sets: 5 OHS, 5 FS, 5 BS

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

3/25/09 -
OHS: 165, 175, 185, 195, 205
FS: 205, 215, 225, 235, 245
BS: 255, 265, 285, 295, 295

CFES Chipper

Do all of the following in any order divided up any way between two people for time:
100 Partner Med Ball Sit Ups 8#
100 Double Unders
100 Wall Ball 20/12
100 Burpees
800m Carry 45# Plate
1600m Run
2000m Row
10 BFT Flips
2 Rope Climbs

03/21/09 - with Dara, CSU Chico Soccer Team Rookie of the Year, as Rx'd 31:17

Thruster and Double Unders

10 Thruster 155/95
50 Double Unders
8 Thruster 155/95
40 Double Unders
6 Thrusters 155/95
30 Double Unders
4 Thrusters 155/95
20 Double Unders
2 Thrusters 155/95
10 Double Unders

Push Jerk 5-5-3-3-1-1-1

Jerk 5-5-3-3-1-1-1 Reps

03/17/09 - ...205

52 card pick-up

Diamonds - Sit upsSpades - Push UpsHearts - Pull UpsClubs - SquatsJacks - 11 repsQueens - 12 repsKings - 15 RepsAces - 15 Burpees
You will get a point for each card you complete in 20 minutes.

03/14/09 - 26 points. Drew one ACE for 15 burpees and one joker for 400m row.

Annie

Annie
50 du's
50 sit-ups
40du's
40 sit-ups
30 du's
30 sit-ups
20 du's
20 sit-ups
10 du's
10 sit-ups

03/13/09 - 15 minutes

Deadlift, Sit-ups, Run

For Time:
21 Deadlift 185/115
42 Sit Ups
Run 800m
15 Deadlift 185/115
30 Sit Ups
Run 400m
9 Deadlift 185/115
18 Sit Ups
Run 200m

03/11/09 - 11:27

AMRAP 10: Row with Press

AMRAP 10 Minutes:
Row 200m
7 Strict Press 135/85

03/10/09 - 4 Rds + 200m, used 125 for press, pretty heavy. For next, use same weight.

DB Squat Clean with Double Unders

For Time:
15 DB Squat Clean 45's/30's
50 Double Unders
12 DB Squat Clean 45's/30's
40 Double Unders
9 DB Squat Clean 45's/30's
30 Double Unders
6 DB Squat Clean 45's/30's
20 Double Unders
3 DB Squat Clean 45's/30's
10 Double Unders

03/09/09 - completed as hang squat cleans, with double rep count single jumps instead of du's

CFSB - W1, Back Squat, Metcon

3x5 - 245, 255, 265
next time 255, 265, 275

mecton: 3 rds of
135 lb squat clean, row

Push Jerk and Air Squat

5 Rounds For Time:
15 Push Jerk 115/75
21 Air Squat

03/04/09 - 11:24

Lynne with Push-ups

5 Rounds:
Max Pull-ups
Max Push-ups
Rest as much as needed between sets.

03/03/09 - 180
Pull-ups: 35(PR), 15, 12, 13, 15
Push-ups: 33, 13, 15, 12, 17

5 rds: 5 Thrusters bw, 3 Muscle-ups, 5 Box Jump

5 Rounds:
5 Thrusters BW
3 Muscle Ups
5 Box Jump High As Possible

03/02/09 - 14:47
155lb Thrusters,
1st 2 rounds were muscle-ups. For last muscle-up rep in round 3, and round 4 and 5, 4 pull-up and 4 ring dip were sub'ed for muscle-ups.
36" Box Jump
my first workout with muscle-ups, very satisfied and pleased with my performance.
When will I be ready for the 30 muscle-ups for time?