Pushing Helen

3 rounds for time:
Runn 400m
21 KB Swings (55)
15 Push-ups

06/27/09, CF Long Beach, 10am @ Laguna Beach Main Beach - 7:37



3 rounds for time:
Runn 400m
21 KB Swings (55)
12 Push-ups

04/12/09 - 9:18, Lilia used a 15 lb dumbell and knee 1/2 ROM push-ups 11:24.
completed at GBHS track.

Deadlift, Ring Dip

10-9-8-7-6-5-4-3-2-1 of:
Deadlift 1.5x Body Weight
Ring Dip

06/24/09, CFES, 8am - 275#, 13:31

Squat Run Burpee Repeats

5 Rounds:
21 Air Squat
200m Sprint
9 Burpees
Rest As Needed

*Time each round individually and post the total of all 5 rounds to leaderboard.

06/23/09, CFES, 6am - Fastest = 1:24, total for all 5 intervals = 8:02
1:24, 1:33, 1:38, 1:44, 1:38

4rds Run 400m 25 Air Squats 15 Burpee Pull-ups

4 Rounds For Time:
Run 400m
25 Air Squats
15 Burpee Pull Ups

06/20/09, CFES, 830am - 18:00

Overhead Squat 75 reps with 95#

For Time:
75 Overhead Squat 95/65

06/20/09, CFES, 4pm - 8:52

Squat Clean and C2B Pull-ups

3 Rounds For Time:
10 Squat Clean 155/100
10 Chest To Bar Pull Ups

06/15/09, CFES, 12pm - 8:52

CF 101 workout

Team of 4, 2 people at a time
248 pull-ups
247 lunge
247 burpee
247 db thrusters 35

5 Rds of 30 du's, 20 pu's, 10 hpsn

5 Rounds For Time:
30 Double Unders
20 Push Ups
10 Hang Power Snatch 135/85

06/10/09, CFES, 8am - 17:30* *scaled to 105# on snatch, i think i only did 4 rounds.

Press, Jump, DU

"D-Day Normandy Landing Anniversary"

For Time:
20 Shoulder Press 95/65
30 Box Jump 24"/18"
40 Double Unders
20 Push Press 95/65
30 Box Jump 24"/18"
40 Double Unders
20 Push Jerk 95/65
30 Box Jump 24"/18"
40 Double Unders

06/06/09, 830am, CFES - 18:30
made a mistake by subbing 200 singles for 40 du's. This added considerable time and lsd pulling power down. WORK ON DOUBLE UNDERS!!!

Twins

For Time:
Row 750m
20 Handstand Push-ups
Row 750m
20 Handstand Push-ups
20 Thrusters 115/78
20 L-Pull-ups
20 Thrusters 115/78
20 L-Pull-ups

Goal - 20 hspu, 105# thruster, 15 L

06/05/09, 12pm, CFES - 18:30*
*15 hspu, 95# thrstr, 10 L

18 min leg work 4 set ohs thr sdhp run

4 Rounds For Time:
5 Overhead Squats 95/65
10 Thrusters 95/65
15 Sumo Deadlift High Pull 95/65
Run 200m


06/03/09, 6am, CFES - 18:05

Hill Run - 5 rounds

Run up hill, walk down.
Repeat five times.
Record total time.

06/02/09, 530pm, CFP - 9:37

6 min High Power couplet of swing push-up

Five rounds for time:
15 KB Swing (55/35)
15 Push-ups

06/02/09, 4pm, CFP - 6:20
make harder by increasing swing weight and push-up reps to 20