CFFB couplet

21-15-9:
thruster 30# db
kbell swing 1.5 pood
pullups
8:03

5 rounds:
6 power snatch 135#
10 box jumps 24"
8:46

run

5 mile run 39:09
station 14, Meadowbrook run from Harwood St to Jenson Rd.

monday...

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
8:40

shoulder press
3-3-3
155-160-160
2-2-2
165-170-170
1-1
175-180PR

enduro run

3.5 miles hilly, raining .... 28:59

twofer

for time:
perform 5 power snatches every minute @ 95#
complete 100 burpees
9:59

AMRAP 10:
3 hspu
9 kbell swings 1 pood
30 double unders
8 rds + 3 hspu

front squats/ bodyweight

front squats 5-5-5-5-5
20 minute max
135-185-205-225-225-225-225-225

10 minute max hspu: 52
5 minute max air squats: 189
2 minute max pullups: 41
2 minute max pushups: 50
total reps: 332

5k and then some

5k run 22:30

4 rounds:
25 GHD situps
25 back extensions

deads/hspu

5 rounds:
deadlifts 5 rep max:
hspu max reps:

365/14
375/11
385/10
365/8
365/10

run and 1/2 angie

2 mile run

1/2 angie
50 pullups
50 pushups
50 situps
50 airsquats
5:52

heavy fran/row

15-12-9
thruster 135#
pullup 45#
row 500m

15:55

30s and du

2 rounds:
30 thrusters 30#db
30 burpees
30 wallball 20#
30 box jumps 24"

100 du

mackey: 20:43

15 min row

15 minute max distance row:

mackey: 4093m

sept 11

deadlifts 10 rep max:
225 x 10
315 x 10
275 x 10
245 x 10
225 x 10

3 rounds:
50 situps
50 supermans

row, pullups, pushups

4x 4:00 min row, 2:00 min rest... for distance
mackey: 4464m
joey: 3556m

5x:
max pullups: 96
max pushups: 224

hero?

6 rounds for time:
500m row
1 round of Cindy @ 45#

21:40

sunday/monday

5 rds for time of
50 DU
25 sit ups
15 deadlift 225#

Tony G: 18:22
Mackey: 11:27

3fer

for time:
10-9-8-7-6-5-4-3-2-1
bench press 135#
pullups
pushups
push press 135#
mackey: 18:06

3 rounds for time:
50 situps
50 supermans
mackey: 9:21

walk 3 miles

cf7

Five rounds for time of:
8 Back Squats (body weight)
100m Row
30 Doube Unders

Rest two minutes between each round.

mackey: 6:38 @ 225#tony: 7:35 @ 225#

run/lift

3200m run
back squat 5-5-5-5-5
225-255-275-285-225