2 rds: 18 cal row, 15 thruster 95, 12 C2B

2 Rounds for time of:

• 18 Calorie Row
• 15 Thrusters 95/65
• 12 Chest-to-bar Pull-ups

09/30/15, cfrv, 1200 - 6:21

Push Press 5x3

Push Press
3-3-3-3-3

09/28/16, CF Goldrush, 0600 -
135x3, 155x3, 175x3, 195x3, 205x3

03/03/10, CFV, 1400 - 195
95x5 , 135x3 , 175x3 , 185x3 , 195x3 , 205 (m) , 205 (m)

11/24/09 - 195

10 rds: 2 min, 2 rd "cindy" cal row w/remain

*09/27/15, 1600, cfrv - 55 cal
1 - 16
2 - 10
3 - 12
4 - 10
5 - 3
6 - 2
7 - 1
8 - 1
9 - 0
10 - 0
*king kong.
chest just gave out, probably because of yesterdays bench press

King Kong

King Kong
1 Deadlift 450
2 Muscle-ups
3 Squat Cleans 250
4 Handstand Push-ups

09/27/15, 1600 - 9:54
used 390 DL and 185 sqt cln
mu's were sets of 1 with lots of misses. tired from c2b's yesterday and bench press yesterday.

09/13/15, CFRV, 1130 - 7:03
used 375 DL and 170 sqt cln

08/13/10, CFV, 0800 - 6:24 at 80% of rX'd (365 DL, 205 SQCLN)

45-30-15 ghd, back ext

SUNDAY 150830

45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)

**09/26/15, cfrv, 1500 - 11:47

21-15-9 bw bnch press, bar mu

MONDAY 150831

21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups

*09/26/15, cfrv, 1500 - 27:08
This took forever, shoulders were destroyed from thrusters so bench press was sets of 3. couldn't do mu's so did c2b's.
*21-18-15 thrusters/run

3 RFT: 21-18-15 db thrstr, run 400m

SATURDAY 010210

For time:
Fast & Heavy
Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)

Notes:
"Thruster" is a deep front squat to a push press all in one explosive movement.
Time routine from start to finish.
Ranking is a composite of load used in "Thruster" and total time.
Submit body weight because load value is based on percentage of body weight.

09/26/15, CFRV, 1500 - 10:30
used 40# db's
next time try to go unbroken on thrusters

Grace @ 175

09/25/15, cfrv, 1200 - 7:00

amrap 10: 5 thrstr, 5 c2b, 10 thrstr, 10 c2b......

SUNDAY 150913

Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Post reps completed to comments, or find a team and complete Team Series Event 4.

Goal: 75 (finisht the 25 thrusters)
do 5's all the way through, of everything.

09/23/15, CFRV, 1200 - 105
5,5,10,10,15,15,20,20,5

Isable 145

*09/19/15, CFRV, 1730 - 6:35
*40 minute running intervals at 0630, range day, acb day

amrap 20: 15 c&j 135, rst 1 min, 15 c&j 155, etc...

FRIDAY 150911 amrap 20 135-lb. clean and jerks, 15 reps Rest 1 minute 155-lb. clean and jerks, 15 reps Rest 1 minute 185-lb. clean and jerks, 15 reps Rest 1 minute 225-lb. clean and jerks, 15 reps Rest 1 minute 245-lb. clean and jerks, 15 reps Rest 1 minute 265-lb. clean and jerks, 15 reps

09/16/15, CFRV, 1200 - 50 reps

amrap 15: 5 sqt clns 155, 5 burpees otb

MONDAY 150907 AMRAP 15: 5 sqt clns, 155 5 burpees otb

09/14/15, CFRV, 1200 - 8+5

Annie 50-40-30-20-10 Du's and Sit-ups

*09/12/15, CFRV, 1730 - 7:31 (pr)
*am 3.4 mile run with 40 flutter kicks at SRPSTC
very high quality butterfuly style abmat sit-ups, would have been a little faster but kept messing up on set of 20 dus

*06/11/14, CFRV, 1700 - 6:48 (pr)
*Grace
feet anchored, abmat

*09/06/13, CFRV, 1700 - 7:10
*Isabel
feet anchored, abmat

*02/09/13, CFRV, 1100 - 7:16
*12.2
feet anchored, abmat

07/09/11, CFRV, 1000 - 8:18

Grace @ 165

09/11/15, cfrv, 1200 - 5:39

Hortman amrap 45: run 800, 80 sqts, 8 mu

09/07/15, 0900, CFSAC - 4 rds + run + 49 squats
labor day