Shoulder Press

3-3-3-3-3

95#, 110, 115(f), 110, 110, 110
110# OHS
box jump

"Michael"

CFWU

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (ball)
1 - 7:26
2 - 7:48
3 - 7:47:50
23:02 total

Bear practice 95#
OHS practice 110 lbs.

"Elizabeth"

21-15-9 reps of:
Clean 85 pounds 50# short of RX'd!
63-45-27
Ring dips
Round 1: 8:09
Round 2: 7:34
Round 3:4:01
Total 19:46

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
At gym, going up and down the stairs to track.
OHS 95# first round and first 8 of second, then went down to 85#
1 - 3:21
2 - 5:14
3 - 3:51
4 - 4:24
5 - 5:03
21:55 total

hang power clean

rx'd was 1 x 7 sets
I just practiced
115 x 3, 115 x 3, 115 x 3, 115 x 3
125 x 2, 125 x 1, 115 x 2, 115 x 3

1/4 gone bad

Too much timing on this one...

all about 6-7 reps each...
no belt, had to DB between feet, then switched to pull-downs.

OK in all

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Run

5K - 23:10

ended at 4.2 miles at around 31:00

D/L

CFWU x 3
135 x 7
185 x 2
205 x 1
225 x 2
245 x 1, 1, 1
225 x 1, 1, 1,
185 x 3
185 x 4
185 x 5
185 x 7

Squat
135 x 5
135 x 6
155 x 4

"Kelly"

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (subbed thrusters with 2 - 20# DB)
1 - 5:54
2 - 8:22
3 - 9:32
4 - 8:41
5 - 8:45
(running upstairs to treadmill between sets, and back down after 400)

CF Total

Press 95, 125
Squat 135 x 3, 185, 195, 200
D/L 135 x 3, 260

pullups 1-16

Pullups 1 more each minute starting at 1 the first minute

Got to 16 minutes but didn't get my sixteenth until the 17th minute

Clean and Jerk

15 - 12 - 9
105 lbs.

4 x 800 m. run

4 rounds 800 meter run for time
~ 3:30 each

Fran

with 60#
4:32

Helen

3 x 400 M run, 21 KBS with 50#, 12 pull-ups
4:04
5:05
5:22