110909 Beast 12

CFSB C3 w4d4

Buy in;
5 min jump rope
2 x Burgener warm-up (1 w/65#)

WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Good mornings
30 Wall ball shots, 12 pound ball
3 Rope climb ascents
Time: 24:27

Cash out:
Snatch Pulls 5 x 3
85 | 135 | 155 | 175 | 185

Snatch High Pulls 5 x 3
65 | 75 | 85 | 115 | 125

Power Snatch 4 x 3
75 | 95 | 105 | 115

110907 Meadows—RIP

CFSB C3 w4d2

Buy in:
5 min jump rope
400m run
3 rounds of:
3 ring pull-ups
20 good mornings

Burgener warm-up

Strength:
Romanian Deadlifts 5 x 5
45(10) | 145 | 185 | 205 | 215(PR!)

HR set RDL 145# x 20

WOD from 110905 (pack scale): 
For time:
10 Muscle-ups (blue band)
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 handstand push-ups
25 Ring rows
30 Ring push-ups
Post time to comments.
Time: 17:20

Cash out:
3 x 20 lunges

110906 Push Press, Run

CFSB C3 W4d1

Buy in: 
5 min jump rope
2 rounds of:
15 push-ups
20 sit-ups
20 air squats

Strength:
Back Squat 5 x 5
135(10) | 165 | 185 | 205 | 240(PR!)

WOD my own creation:
5 min AMRAP of
7 x 135# Push press
100M run

Score: 4 rounds

110905 Active rest day

Did a family bike ride over to Newtown. About 8mi total.

110904 TM Training run

6.5 mi training run with the ToughMudder team. The trail at VFP was awesome and may have been the most fun I've ever had running. The new Minimus' were great on the trail.

110903 Power Cleans, Bar-facing Burpees

Buy in:
2 mi run

Strength:
Front Squat 5 x 5
65-75-95-135-195(4)

HR Back Squat
155# x 15

WOD from 110902:
15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Post time to comments.

Time: 11:53

Cash out:
Weighted pull-ups #30 3 x 3
Floor presses 135# 8 x 3
Trail run 3 mi.

110902 Weighted Pull-ups

CFSB C3 w3d4

Buy in:
Easy 2 mi run (19:30)

WOD:
Weighted pull-ups
3-3-3-3-3
Score: 0 | 5 | 10 | 15 | 20

Cash out:
Weighted ring dips
3-3-3-3-3
Score: 0 | 5 | 10 | 20 | 30