"Nicole" Amrap 20 Run 400 max pull-ups

12/27/14, CF SAC, 1100 - 134
36, 15, 17, 15, 17, 17, 17

Tabata Chest to Bar Pull-Ups

Tabata Chest to Bar Pull-ups

**2014.12.21, CFRV, 1530 - 38 reps (going for unbroken butterfly sets), goal 5 across
6,6,6,5,4,5,2,4
***14.5, death by hang pwr cln, tabata toes to bar

10/17/11, CFRV, 1700 - 6
8,8,8,7,6,6,6,6

Tabata Toes to Bar

**2014.12.21, CFRV, 1530 - 47 reps (went for unbroken sets) goal is 6 across

10,7,5,5,5,5,5,5

**14.5, death by hng per sntch

Death by Hng Pwr Sntch 115

*2014.12.21, CFRV, 1530 - 64 reps, 9 on the 11 round

*14.5

14.5: 21-18-15-12-9-6-3 thrstr 95, otb burpee

2014.12.21, CFRV, 1500 - 18:05

2014 Open - 15:27

East Coast Championship Qualifier

AMRAP 20 of:
50 Wallballs, 20/14
50 Double-Unders
40 Box Jumps, 24/20
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle-Ups

*11/17/14, CFRV, 0700 - 33:37
forgot to do stop at 20 min

Row 1k, 6 rds: 9 frt sqt 155, 9 c2b

10/27/14, CF Anywhere Folsom, 0630 - 18:02

*max c and j

**6x6 frt sqt

Front Squat 6-6-6-6-6

10/27/14, CF Anywhere, 0630 - 245 across
goal 250

4 rds (nft): max muscle-up, max bench press bw

4 Rounds NOT for time of:

Max unbroken Muscle ups

Max Bench Press, bodyweight

There is no rest between the MU and BP. Rest as needed between rounds.

*09/30/14, cfrv, 0700 - 3,5 - 3,5 - 2,5 - 2,5 = 10 muscle-ups, 25 bench press 185#

*"Heather"

"Heather"

“Heather”

For Time:

800m Run, followed by:

5 RFT:

12 C2B

9 Squat Snatch, 95/65

6 Strict HSPU

followed by:

800m Run

20 Burpees

09/30/14, CFRV, 0700 - 26:20

10-9-8-7-6-5-4-3-2-1 Frt Sqt 155, Run 200m

10-9-8-7-6-5-4-3-2-1
Front Squat 155#
Run 200m between rounds

09/24/14, CFRV, 0700 - 17:04

21-15-9 ohs 115, t2b

MONDAY 140922

21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars

09/22/14, CFRV, 2000 - 6:28

amrap 8: 10 dl, 10 burpee over bar weight increases

amrap 8

10 dl

10 bar over burpee

10 dl

10 bar over burpee

increase weight: 195, 225, 255, 285

09/10/14, CFRV, 1800 - 95 reps

5 burpees in 1st set of 255

Every 90 sec x 10: Power Clean + Front Squat + Clean

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

Goal - 185, 185, 205, 205, 225, 225, 235, 235, 245, 245

09/10/14, CFRV, 1800 - 

225, 230, 235, 240, 245, m 245, 225, 225, 225, 225

07/16/14, CFRV, -
205, 205, 205, 225, 225, 235, 245, 245 pc+fs+m, 245, 255 m-m-PC+FS

Front Squat 2-2-2-1-1-1

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

9/10/14, CFRV, 1800 - used 300# as calc'd max
2x225, 2x240,  2x255, 1x270, 1x285, mx295

Bench Press 5-3-1-3-2-1-8-8

09/03/14, CFRV, 0700 -
with morte

B. Bench Press - (use 275#)

*Set 1 – 5 reps @ 65% 175

*Set 2 – 3 reps @ 75% 205

*Set 3 – 1 rep @ 85% 235

*Set 4 – 3 reps @ 80% 225

*Set 5 – 2 reps @ 85% 235

*Set 6 – 1 rep @ 90% 245

*Set 7 – 8 reps @ 80% 225 - 6

*Set 8 – 8 reps @ 80% 225 - 4

Rest exactly 2 minutes between sets.

5 min: A. Row 1k, amrap mu+2 dip, rest 2, run 800m am rap c2b, rest 2, row 1k amrap mu+2 dip

Against a five-minute running clock,

Row 1000 Meters

amrap, of Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,

Run 800 Meters

amrap of, Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,

Row 1000 Meters

amrap of Muscle-Up + 2 Dips

09/03/14, CFRV, 0700 - (3:35) 4, (3:04) 24, (3:48) 1

with Morte

Back Squat 6-4-2-6-4-2-6-4 (60%, 70%, 80%, 70%, 80%, 90%, 80%, 80%)

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat

*Set 1 – 6 reps @ 60% 

*Set 2 – 4 reps @ 70% 

*Set 3 – 2 reps @ 80% 

*Set 4 – 6 reps @ 70% 

*Set 5 – 4 reps @ 80% 

*Set 6 – 2 reps @ 90% 

*Set 7 – 6 reps @ 80% 

*Set 8 – 4 reps @ 80%

08/10/14, CFRV, 1430 - used 345# as max

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat

*Set 1 – 6 reps @ 60% 205

*Set 2 – 4 reps @ 70% 240

*Set 3 – 2 reps @ 80% 275

*Set 4 – 6 reps @ 70% 240

*Set 5 – 4 reps @ 80% 275

*Set 6 – 2 reps @ 90% 315

*Set 7 – 6 reps @ 80% 275

*Set 8 – 4 reps @ 80% 275

Helen

3 rounds for time:
Run 400m
21 KB Swings (53)
12 Pull-ups

09/06/14, 1015, cfrv - 9:57
Grip hosed, broken set on last pull-ups

08/09/14, CFRV, 0800 - 9:24

04/14/14, CFRV, 1600 - 9:34
*big squat day in the am

02/01/13, CFRV, 1130 - 9:04 (PR?)

03/10/11, CFV, 1600 - 10:35

12/23/10, CFV, 1600 - 9:17 (PR)

09/10/10, kc house, 1430 - 11:17
With ken at his house with hills and 480 meters

07/06/10, CFV, 1500 - 9:55

05/05/10, CFV, 1115 - 9:53 (PR)
with Garland

04/07/10, CFV, 1530 - 10:59
Ran 466m

21-15-9 thrstr 115# with 7-5-3 muscle-up

21

7

15

5

9

3

**08/09/14, CFRV, 2100 - 12:50

took 3 tries for mu #15

*helen in am

** snatch work prior

emom 15: hng sntch + sntch increasing weight % 55,60,65,70x2,75x2,80x2,85x2,90x3

goal, try 08/09 again.

08/09/14, CFRV, 2000 -
95, 105, 115, 125, 135 x 2, 145x2, 155x2, 165x2, 175 x m,  m, miss hang, got sntch
*Helen in AM

3 on, 2 off, 2 on, 1 off, 1 on of bar muscle-ups

07/29/14, cfrv, 0700 - 9,6,4

4 min cap: 25 frt sqt, 25 c2b, 25 frt sqt - rest 1 min - 4 min cap: 30 t2b, 30 pwr cln 95#, bar mu's

07/29/14, CFRV, 1430 - 3:15, 54

2-15-9 Complex

21-15-9 Complex

8 Deadlift 155

7 Clean 155

6 Snatch 155

8 Pull-ups

7 Chest to bar

6 bar muscle-up

6 Deadlift 155

5 Clean 155

4 Snatch 155

6 Pull-ups

5 Chest to bar

4 bar muscle-up

4 Deadlift 155

3 Clean 155

2 Snatch 155

4 Pull-ups

3 Chest to bar

2 bar muscle-up

07/30/14, CFRV, 0700 - 15:30

3 rds: 2 min, 20 burpee, amrap du, rest 1 min

Three 2-minute rounds, 1 minute rest between rounds:

20 Burpees

Max Rep Double Under

Score is total reps for all three rounds.

*07/29/14, CFRV, 0745 - 71, 50, 50

*8 min wod of bk sq, dl, pj, pwr sntch

8 min: 15 bk sq 185, 15 dl 185, 15 jrk 135, amrap pwr sntch 95

Against an 8 minute clock:


15 Back Squat
(Rx M/W: 275/195)
(Scaled M/W: 225/145)
(Masters M/W: 185/125)

15 Deadlift
(Rx M/W: 275/195)
(Scaled M/W: 225/145)
(Masters M/W: 185/125)

15 Shoulder-To-Overhead
(Rx M/W: 185/125)
(Scaled M/W: 155/105)
(Masters M/W: 135/85)

Max Rep Power Snatch
(Rx M/W: 135/105)
(Scaled M/W: 115/85)
(Masters M/W: 95/55)

Score is total reps completed 
within the 8 minutes.

07/29/14, CFRV, 0700 - 43

07/27/14, CFRV 1200 - 42

21-15-9 med ball over shldr, burppe

21-15-9
med ball over shoulder 80#
burpee

07/23/14, CFRV, 1500 - 5:44
*2014 crossfit games masters wod day 2 wod 1
2014 crossfit games masters wod day 2 wod 2

2007

Row 1,000 m
then
5 rounds of:
25 pull-ups
5 push jerk 135#

07/23/14, CFRV, 0700 - 13:40
with oscar hernandez. 2014 crossfit games masters workout day 2 morning.

Deadlift Ladder 2014 CrossFit Games Masters

DEADLIFT LADDER

Points Available: 100
Tuesday morning

1-rep deadlift every 30 seconds with progressively heavier barbells.

Men 40-49:   325 / 355 / 385 / 415 / 435 / 455 / 475 / 495 / 515 / 535 lb. 

07/22/14, CFRV. 0700 - 415

325, 355, 385, 415, 435(m) got it a cople inches off the ground

would have scored 17 out of 20

100 yard sled pull @ 135#

*07/22/14, buljan park, 0700 - 0:31

2014 crossfit games masters day 1 wod 3

*deadlift ladder, max hs walk

Max reps DL in 20 sec @ 275#

*07/22/14, CFRV, 1430 - 11

* am: deadlift ladder, sled sprint, hs walk

2014 crossfit games masters day 1 wod 1 tiebreak

5 rds: run 400m, legless rope climb

5 rounds for time:

run 400m

legless rope climb

**07/22/14, CFRV, 1430 - 17:10, used 15' - i think games was 12'?

*in am, max dl, sled pull, hs walk.

** max reps dl 275 in 20 sec

2014 crossfit games masters day 1 wod 4

with amundson and weaver

E 2 min for 16: Psh Prss + Pwr Jrk + Splt Jrk

Every two minutes, for 16 minutes (8 sets):

Push Press + Power Jerk + Split Jerk

Rest 2 minutes

07/01/14, CFRV, 1430 - 225, 225, 205, 215, 220, 225m , 220, 225

Run 400m, 15 mu, run 400m, rest 4 min, repeat

In  9 minutes, for (2 sets) of:

Run 400 Meters

15 Muscle-Ups

Run 400 Meters

rest 4 minutes

07/01/14, CFRV, 1430 - Round 1 8:45, round 2 8:53 with 11 muscle-ups

Fran

06/30/14, CFRV, 0700 - 3:12 (PR)

04/11/14, CFRV, 1600 - 3:18

*08/28/12, CF Assault, Stuttgart Germany, 0915 - 7:36
*16 minutes after Elizabeth

12/26/11, CFRV, 00830 - 3:14 (PR)

11/17/11, CFRV, 0800 - 3:26 (pr)

, CFV, - 3:27 (PR)

10/11/10, CFV, 1500 - 3:48
with Raup

06/24/10, CFV, 0700 - 3:38 (PR)
with Grant Raup

06/02/10, CFV, 0800 - 3:54 (PR)

05/20/10, CFV, 1330 - 4:27(PR)

02/09/10, CFV, 1200 - 4:47 (PR)
by myself

12/16/09, CFV, 1630 - 4:50 (PR)

11/14/09, CFP, 1030 - 5:17(PR)

08/02/09, CFP, 1130, 1:30 - 5:24 (PR), 6:08

06/21/09, CFP, 11am - 5:32 New (PR) Previous PR was 5:51 09/18/08 Third day in a row off of some serious workouts, so I'll take it. Can't wait to hit this fresh.

5/08/09 - 7:20** Still sick, and recovering from 1 weeek off after the qualifiers. This is a horrible time and almost 2 minutes off of my PR. I'll have to redeem myself in June!! I am not recording this on the graph.

Back Squat 2-2-2-2-2, Every 2 min

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 4 reps 

06/30/14, CFRV, 1530 - 280#

challenging, try 285 next time

HH Sntch + Sntch @ 75-80%, every 2 min, 8 sets

Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch - used 155#, challenging but doable, tired from Fran, try 165 next time

06/30/14, CFRV, 1430 - 155#

a little tired from morning Fran maybe, challenging but doable, next time try 165

PauseFront Squat 1x8 24x1 EMOM

Every minute, on the minute, for 8 minutes:

Pause Front Squat x 1 reps @ 24X1

06/30/14, CFRV, 1430 - 255# , next time use 265

Front Squat 3-3-2-2-1

Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

06/27/14, CFRV, 1430 - used 285 as calc'd max probably more like 295/300
Set 1 – 3 reps @ 60% = 205
*Set 2 – 3 reps @ 70% = 215
*Set 3 – 2 reps @ 80% = 225
*Set 4 – 2 reps @ 85-90% = 235
*Set 5 – 1 rep @ 95% = 245 easy!

5 rds: 30 double under, 6 hang squat snatch 115#

06/16/14, CFRV, 1500 - 5:47

4 Burpees while doing 20 ea of thrstr, sdhp, psh pr, ohs, frnt sq

4 burpees on the minute
20 thrusters
20 sdhp
20 push press
20 overhead squats
20 front squats
all at 95/65

*06/13/14, CFRV, 1600 - 7:49
*snatches

*04/17/12, CFRV, 0700 - 7:59

11//05/11, CFRV, 1400 - 7:49

?/?/?, CFRV - 9:53

Back Squat 5-4-3-2-1-1-1-1 for max

In eight sets or fewer, build to a 1-RM Back Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 65% of possible 1-RM x 4 reps

* Set 3 – 75% of possible 1-RM x 3 reps

* Set 4 – 85% of possible 1-RM x 2 reps

* Set 5 – 90-95% of possible 1-RM x 1 rep

* Sets 6-8 – Test 1-RM

06/02/14 , CFRV, 1500
5 x  95
5 x 135
3x 185
3 x 225
3 x 265
2 x 295
1 x 325
1 x 345 (PR)

Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.

04/14/14 , CFRV, 0630 - used 345 as max
5 x  175
4 x 225
3 x 255
2 x 295
1 x 325
m x 345
1 x 335 use as current max

Whitten

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

05/02/14, CFRV, 1700 - 42:38

oh no, used 53# kb instead of 70

*snatch, c&j, bench

Bench Press for max

In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

04/15/14, CFRV, 0600 - 260
5x135
4x175
3x205
2x235
1x260 use this as current max
mx275

max double unders in 3 min

04/15/14, CFRV, 0600 - 146

Back Squat, max reps at 85%

Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

04/14/14, CFRV, 0600 - 4 reps at 285#
*after a hard effort to get 335 on max back squat

1 min on/2 min off: pull-up, hspu, strict hspu, ring dip

For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

04/14/14, CFRV, 0600 - 

35 pull-ups

16 strict hspu

15 kip hspu

27 ring dip

Weighted Pull-up Max

*04/14/14, CFRV, 0600 -
5 slick
3 x 35
1 x 53
1x 79
1x 97
1x 106 (2-53's)
m x 114 ( 1-70 + 1-44)

*06/24/13, CFRV, 0600 - 100
35x1, 53x1, 79x1, 100x1
*post max bksqt

10-8-6-4-2 G2O, 20-16-12-8-4 C2B

For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups

*04/09/14, CFRV, 0700 - 23:40 (more for quality)
1 clean at 245, did not attempt jerk
1 missed clean
finished with 4 pull-ups
*filthy fifty

EMOM 6: 3 C&J tng

Goal - use 145 for all 6 sets

04/15/14, CF Verve, 1600 - 2@135, 2@145, 2@155

155 a little to heavy for speed tng

EMOM for 6: 3 tng power snatch 115

04/05/14, CF Verve, 1530 - good, worked on speed. good weight to use for next time.

9-6-3 Thruster 165, Muscle-up

04/05/14, CF Verve, 1130 - 6:13

at competitor's cert. did 3-3-3, 2-2-2, 3 on thrusters. mu's 3-3-2-1, 2-2-1-1, 1-1-1

Run 800 meters for time

Run 800 m

04/03/14, CFRV, 1600 - 2:33

11/12/09, CFP, 1100 - 2:39
after C&J's

3 rds: 15 ttb, 15 burpee

03/19/14, CFRV, 0600 - 3:51

J.J. - with muscle-ups instead of hspu

03/18/14, CFRV, 1600 - 38:51
did muscle-ups instead of hspu

3 rds: 15 thrstr, 20 box jump 24"

3 rounds:
15 thruster 95#
20 box jump 24"

02/23/14, cfrv, 1730 - 6:02

AMRAP 5: Sqt Cln and Jrk 165

02/17/14, CFRV, 0515 - 19 (-30%)

2011 - 26

CrossFit Games Open Workout 12.2 - amrap in 10: 30 snatch 75, 30 snatch 135, 30 snatch 165, amrap snatch 210

CrossFit Games Open Workout 12.2 - amrap in 10: 30 snatch 75, 30 snatch 135, 30 snatch 165, amrap snatch 210

02/11/14, CFRV, 1500 - 69 (PR)

02/09/13, CFRV, 1000 - 68

03/04/12, CFRV, 1600 - 68

03/01/12, CFRV, 1900 - 65

AMRAP 7: Burpees

02/07/14, CFRV, 0600 - 92
*7 min amrap of du and sntch + 8 min rest

02/2012 - 104

Jerk 1-1-1-1-1

02/06/14, Offshore CrossFit, 0600 - 245
95 Pr, PP, PJ
145x3
185
225
245
255 m
245 m

5 rds: run 400m, 21 DL 185

02/05/14, CF Xystum, 1100 - 16:30

Team of 2, 3 RFT: 75 wallball, 50 DL 155, 25 burped bj 24"

Note, for teams, maybe change to 4 rft

01/31/14, CFRV, 0600 - 16:33
with roman. i did 120 wallball, 70 dl, 40 burped bj,

Rack Pulls sets of 3

Pulls
3-rep heavy Rack Pull - set the bar up just below your knees

*01/30/14, CFRV, 1745 - 
135x3, 225x3, 315x3, 365x3, 415xm, 365x3, 385x3, 405x1
*13.4 c&J and t2b

5 c&j 205, 10 c&j 185, 15 C&j 155, 20 C&j 115

For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

***01/27/14, CFRV, 1745 - 12:36

oops used 135 for last set

*** dialy, frt sqts, max clean and jerk work

OTM for 12: 1 C&J 50-55-60-65-70-75-80-80-85-85-90-90%

Every minute, on the minute, for 12 minutes:

Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

Goal

135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 225, 235, 235, 245, 245

**01/27/14, CFRV, 1730 - 

135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245(m)

** cfrv daily and heavy front squats

OT 2 Min for 10: Front Squat @ 95%

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

*01/27/14, CFRV, 1700 - 205, 235, 255, 275, 285, 285 (m)

* dips, push-ups, hspu, pull-ups

7 min of Death by 3 C&J 155

Goal
3,6,9,6,3,6,9

*01/26/14, CFRV, 1500 - 36 reps
3,6, 8, rest, 6,3,6
*13.3

Back Squat 6-4-2-max @ 70-80-90-85%

Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

goal: 345 max

6x205, 4x275, 2x310, max@295 

*01/24/14, CFRV, 0700 - used wrong weights

6x205

4x255

2x285

max=5 fast @ 275*post 30mu's, 21 c&j 135, row 2k

3o mu, 21 c&j 135, row 2k

FRIDAY 140117

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

01/24/14, CFRV, 0600 - 22:22

30 mu in 11:18

CF Open 13.2, AMRAP 10: 5 S20 115, 10 DL 115, 15 BJ 24"

CF Open 13.2, AMRAP 10: 5 S20 115, 10 DL 115, 15 BJ 24"

01/23/14 - 7 rds + 5 (215 reps)

02/??/13 - 8 rds (240 reps)

5 Rds: 20 Dips, 14 thruster 135

WEDNESDAY 140101

Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

*01/20/14, CFRV, 1800 - 27:44

*13.1

7 Rds: 7 Front Squat 155, 7 Chest to bar pull-ups

*01/05/14, CFRV, 0745 - 7:48

*Isabel

02/13/13, CFRV - 6:26

with eubanks

Overhead Squat 10-10-10-4-2-10-10

*01/15/14, CFRV, 1800 -
10x45, 10x95, 10x145, 4X195, 2x195, 10x145, 10x95
plus sets of 10 t2b and 10 ring push-ups between sets
*flight simulator

Flight Simulator

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-unders

01/05/14, CFRV, 1730 - 11:54
messed up on set of 30 and 35 i think.

Back Squat 6-4-2-Max Reps (65%, 75%, 85%, 80%)

Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – Max Reps @ 80% Rest 2 minutes between sets.

**01/03/14, CFRV, 1800 - used 335 to calculate

6x135 warm-up, 6x215, 4x255, 2x285, 7x265

*press

**push press

Push Press: Work to Heavy in 10 minutes

*01/03/14, CFRV, 1700 - 

1x135, 1x185, 1x205, mx225, 1x215

*press for heavy

Press 8-5-3-3-1-1-1

01/03/14, CFRV, 1700 -
5x55, 5x65, 3x95, 1x135, 1x165, 1x175, m x185

10/06/10, CFV, 1530 -
115x8, 135x5, 145x3, 155x3, 165x1, 175x1, 180 miss