11-19-11
“CFV Foundations” Run 400 meters 10 Deadlifts, 155/95 20 Kettlebell Swings, 53/35 30 Abmat sit ups
11-18-11
Shoulder Press, Push Press, Push Jerk Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads per lift.
11-17-11
5 rounds for time of: 5 Pull Up Or L Pull Ups 10 Med Ball Sit Up Throws 15 Push-ups Note: Med ball sit up throws are to be performed with a partner.
11-15-11
For time: Row 2K 50 Wall-ball shots, 20/14 pound ball Row 1K 35 Wall-ball shots, 20/14 pound ball Row 500 meters 20 Wall-ball shots, 20/14 pound ball
11-14-11
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups There is no time component to this WOD.
11-11-11
“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from …
Read More
11-10-11
Complete the following for time: Run 800 meters 30 Burpees 30 Supine Barbell Row Run 800 meters
