2 rds: row 500m, 30 box jmp, 90 dbl undr

2 rounds
Row 500M
30 Box Jump
90 Double Under

*01/30/2013, CFRV, 0800 - 11:17

*emom of cleans

EMOM for 10: pwr cln + hng cln + clean

01/30/2013, CFRV, 0800 - 

146, 145, 145, 165, 165, 165, 165, 165, 165, 165 

Cindy - 10 minutes

*01/29/2013, CFRV, 1600 - 11 rds + 23 reps

*deadlifts

Deadlift 3-3-3-3-3

01/29/13, CFRV, 1600 -
warm-up: 8x135, 8x225, 5x275, 3x325,
work: 3x365, 3x375, 3x385 3x395, 1.5x405

04/17/12, CFRV, 0700 - 5x225, 5x255, 5x275, 3x315, 3x335, 3x365

11/-6/11, CFRV, 1500 - 5x135, 5x185, 3x225, 3x255, 3x295, 6x315

03/21/11, CFV, 0900 - 135 x 5, 185x5, 225x5, 265x3, 300x3, 335x3

emom 7: 5 hng pwr sntch

01/26/13, CFRV, 2000 -
easy, next time do 7 on the minute, or 5 on the minute for 10 min, or use 115

40-30-20-10 KB swng 70, wb 30

01/26/13, CFRV, 2000 - 16:37

OHS, FS, BS 15x1

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Goal: 825
OHS = 185, 195, 205, 215, 225
FS = 235, 245, 255, 265, 275
BS = 285, 295, 305, 315, 325

01/24/13, CFRV, 1000 -
OHS = (95, 135) 185, 195, 205, 215-m, 215
FS = 225, 235, 245, 255, 265
BS = 275, 285, 295, 305-m, 305-m

*10/13/11, CFRV, 1500 -
OHS = 95, 125, 145, 155, 176
FS = 176, 235, 257, 267, 287(miss)
BS = 185, 275, 295, 305(miss)

12/17/10, CFSAC, 1100 -
Ohs 155, 185, 195, 205, 215
Fs 225, 245, 255, 265, 275
Bs 295, 305


12/7/10, CFV, 1400 - 790
OHS = 180, 190, 200, 210, 220(m)
FS = 225, 235, 245, 255, 265
BS = 275, 285, 295, 305, 315


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

AMRAP in 15: Row 500, 100' oh walk 185

01/22/13, CFSAC, 0800 - 4 rds + row 500
with Eubanks

AMRAP in 10: 5 pllup, 10 pshup, 15 burpee box jump

AMRAP in 10:
5 pllup
10 pshup
15 burpee box jump 24"

*01/20/13, CFRV, 1500 - 4 rds +11 reps

EMOM for 20: Even = 2 C&J 185, Odd = 1 MU

Every minute on the minute for 20 minutes:
even = 2 clean
odd = 1 mu

Goal: 185 and all mu's

01/20/13, CFRV, 1600 - missed mu on minutes 4 so waited on muscle-ups. basically became emom with 2 cleans on even and 1 mu on odd.

for minute 9 and 10, upped it to 195 but missed mu's

AMRAP in 15: 5 pwr sntch 95, 10 T2B, 15 du

01/16/2013, CF Los Cabos, Cabo San Lucas, Mexico - 7 rds + 15 reps

EMOM for 12: 6 wallball 20, 6 mb cln 20

01/16/2013, CF Los Cabos, Cabo San Lucas, Mexico

this was the warm-up

Death by HR push-up

*01/14/13, Sapphire Princess - 13 of set 15 = 118 hand release push-ups

* db push jerks

DB Push Jerk 5-5-5-5-5

Goal: 5x5x75

01/14/2013, Sapphire Princess - 

warm-up: 5x30, 5x40, 5x50, 5x60

work: 5x5x70

5 rds: 15 rt db pwr sntch 35, 15 lt db pwr sntch 35

*01/13/2013, Sapphire Princess - 6:50
*row 5k

Row 5k

01/13/2013, Sapphire Princess gym - 20:15.9