9-23-11
For Max Load: Weighted Push-up Rest 5 mins 4 rounds for max reps of: 0:30 Push press, 0:15 off 0:30 Box Jumps 20″, 0:15 off 0:30 Double Unders Rest 1:00 between rounds.
9-21-11
Complete the following for time 3 rounds of: Run 400 meters 6 Hang cleans, 135/95 12 Kettlebell swings, 1.5 pood/1 pood
9-19-11
Complete as many rounds/reps as possible in 18 mins of: 7 Overhead Squats 135/95 9 Pull ups 21 Double unders Sara and I would like to acknowledge everyone from CF Virtus that participated in Saturday’s Fight Gone Bad 6. The …
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9-16-11
Complete the following for time: 3 Rounds of: Row 500 meters 21 Kettlebell swings 21 Good mornings 21 Sit ups
9-14-11
Complete the following for time: Five rounds of: 15 Deadlift, 225 pounds 15 Box jumps, 24/20 15 Pull ups
9-13-11
Complete the following for time: 21-18-15-12-9-6-3 Thruster, 75/55 Sumo Deadlift High Pull, 75/55
