"Sea Legs" 2 rds: row 500, 15 pwr sntch 95, row 500, 15 ohs 95

"Sea Legs"
2 rds
row 500
15 pwr sntch 95
row 500
15 ohs 95


*04/28/17, CFRV, 1200 - 15:32
*Heavy front squats

Front Squat (Heavy Days)

**04/11/16, cfrv, 1730 - 245
165, 205, 245
*nancy
** snatches

01/04/16, cfaw, 1630 - 5x 205, 4x5x215


10/12/15, CF Loomis, 1700 - 5x245, 2x255, 5x245
3x95, 3x135, 3x185, 3x225 | 5x245, 2x255, 5x245
goal: 245 across or 235, 240, 245, 250, 255


Goal
225, 235, 245, 255, 265 or 5x3x245

08/31/15, CFRV, 1200 - 255
10 squat, 5x45, 5x95, 5x145, 3x185 | 3x225, 3x235, 3x245, 3x255, 0x255


09/29/14, CFRV, 0600 - 245 across

goal 255

10-20-12, CFRV, 1030 - Wendler Front Squat 3 x 3 x 5
warm-up: 5x115, 5x135, 3x165
work: 5x175, 5x205, 6x235, 5x175, 5x205, 3x235, 5x175, 5x205, 1x235


10/05/11, CFRV, 0800 - 255 (PR)
135x3, 165x3, 185x3, 225x3, 245x3, 255x3


03/03/10, CFV, 1400 - 245 (PR)
135x5 , 175x3 , 215x3 , 225x3 , 2235x3 , 245x3


01/12/09 - 225
185, 195,205,215,225

2017 AGOQ 3- 21-15-9, S2O 135, C2B Pull-up

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups

04/25/17, CFRV, 1030 - 7:56
*15 min after workout #4

2017 AGOQ 4- 2 rds: 10 dl 315, 20 def hspu 4.5", 30 frt sqt 95#

AGOQ Workout 4

2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.

Post time to comments.

04/25,17, CFRV, 1030 - 15:38
used 255# DL due to yesterday's back squats and kb swings

Push Press 4x6

04/18/17, CFRV, 1100 - 135 across
next time 155

DT

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

04/18/17, CFRV, 1100 - 14:43

12/20/16, CFRV, 0900 - 12:36

08/16/15, CF CSA, 1000 - 13:53
Lost a minute talking to Jiu Jitsu coach.

07/04/15, CF Hillcrest, 0930 - 10:14 (PR)

03/01/14, CFRV, 1030 - 11:14 (PR)

01/27/13, CFRV, 1200 - 11:30

11/10/12, CFRV, 0800 - 12:35

01/26/11, CFV, 1430 - 14:11

"Snake Bite" 21-15-9 sqt sntch 95, c2b pull-ups

21 Squat Snatches 95 lbs 21 Chest-to-bar Pull-ups 15 Squat Snatches 95 lbs 15 Chest-to-bar Pull-ups 9 Squat Snatches 95 lbs 9 Chest-to-bar Pull-ups

04/17/17, CF Gold Rush, 1200 - 11:09

amrap 20: 10 wtd db wlkng lunge 45#, 10 c2b, 10 lunge, 10 wllbll 20#

20:00 AMRAP: 10 Weighted Walking Lunges, 90 lbs 10 Chest-to-bar Pull-ups 10 Weighted Walking Lunges, 90 lbs 10 Wall Balls, 20 lbs

04/12/17, Auburn CF, 1630 - 5 rounds + 7 steps

AMRAP 7: 15 cal Ass Bike, 10 hr pshup, 5 c2b pllup

7:00 AMRAP: 15 Assault Bike Calories 10 Hand Release Push-Ups 5 Chest-to-bar Pull-ups

04/11/17, CFRV 1430 - 3 rds + 19 reps
bike was taking too much time and energy
change to something like
10 cal bike
10 hr push-up
10 c2b pull-up

Bench Press 5-5-3-3-1-1-1

Bench Press 5-5-3-3-1-1-1

Goal
95x5, 135x5, 185x3, 205x3, 225x1, 245x1, 255x1


04/11/17, cfrv, 1430 - 245
95x8, 135x5, 185x5, 225x1, 245x1, 255xm

06/25/13, CFRV, 0900 - 275
135x5, 185x4, 225x3, 245x1, 265x1, 275x1


Goal,
115x5, 155x5, 195x3, 225x3, 265x1, 275x1, 280x1


02/16/11, CFV, 1000 -
115x5, 145x5, 185x3, 225x3, 265x1, 275x(m)


09/16/10, CFV, 0800 - 275
5@155, 1@225, 1@260(old PR), 1@270, 1@275(PR)

21-15-9 thruster 95, row 200/400/800

21 Thrusters, 95 lbs Row, 200 m 15 Thrusters, 95 lbs Row, 400 m 9 Thrusters, 95 lbs Row, 800 m

04/11/17, CF East Sacramento 1200 - 9:29

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

04/04/17, Auburn CF, 1630 - 30:25

*10/02/16, CFRV, 1400 - 35:02
*back squats, with an injury

04/09/14, CFRV, 0600 - 22:34
used wrong 20" box oops, used back ext

12/18/13, CFRV, 0700 - 27:53
used 53# kb, did good mornings

12/10/12, CFRV, 1000 - 23:47
45# good mornings sub for back ext

07/25/11, CFRV, 1400 - 24:49

01/10/11, CFV, 0700 - 27:11

11/08/09, CFV, 1900 - 31:50

07/21/09, CFP, 430 - 31:17
Sub'd 20# db thrstr for 20# wallball

21-18-15-12-9-6-3 DL, T2B

04/03/17, Auburn CF, 0930 - timed out at 15 min
Completed 12 dl and 2 t2b
Used 225. First set dl unbroken and hit me too hard.
Next time use 185 and go 11,10 - 9,9 - 8,7 - etc