9th October to 14th October, 2017

09/10 – Monday –
BSU

3 rounds for time of:
165-lb. thrusters, 7 reps
15 muscle-ups
165-lb. power snatches, 10 reps

10/10 – Tuesday –
50 – 40 – 30 – 20 – 10 reps for time of:
GHD sit-ups
32-kg. kettlebell swings

11/10 – Wednesday –
Elizabeth

21 – 15 – 9 reps for time of:
135-lb. cleans
Ring dips

12/10 – Thursday –
Deadlift

1 – 1 – 1 – 1 – 1 – 1 – 1 reps

13/10 – Friday –
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box

14/10 – Saturday –
Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

5th, 6th, 7th October

05/10 – Thursday –
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

06/10 – Friday –
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds

07/10 – Saturday –
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories

Tuesday, Wednesday, Thursday

05/09 – Tuesday –
10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps

06/09 – Wednesday –
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power snatches, 10 reps
10 strict knees-to-elbows
10 burpees

07/09 – Thursday –
27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups

28/08 – 02/09

28/08 – Monday –
Complete as many rounds as possible in 25 minutes of:
35-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories/400m Run
35-lb. weighted sit-ups, 25 reps

29/08 – Tuesday –
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high pulls, 25 reps

30/08 – Wednesday –
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

31/08 – Thursday –

For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

01/09 – Friday –

Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 seconds
Men use 185 lb. Women use 135 lb.

02/09 – Saturday – Cindy ++
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower/200m Run


CFLP

Monday to Friday

24/07 – Monday –
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, (36/24-inch box)
12 kettlebell swings, (32/20-kg.)

25/07 – Tuesday –
7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

26/07 – Wednesday –
Front squat
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 reps
Split jerk
3 – 3 – 3 – 3 – 3 – 3 – 3 reps

27/07 – Thursday –
5 rounds for time of:
155/105-lb. clean and jerk, 10 reps
15-ft. legless rope climb, 1 ascent

28/07 – Friday –
21-18-15-12-9-6-3 reps for time of:
15/10-kg. dumbbell burpee / hang squat clean / thrusters
Pull-ups
The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

17th, 18th, 19th July 2017

17/07 – Monday
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips

18/07 – Tuesday
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps

19/07 – Wednesday
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball

Rest 5 minutes, then,

40-30-20-10 reps for time of:
Sit-Ups
Wall-ball shots, 20-lb. ball

Monday, Tuesday, Wednesday

10/07 – Monday
5 rounds for time of:
50 step-ups with 12-kg. Dumbbells, 20-in. box
135-lb. cleans, 15 reps
50 step-ups with 12-kg. Dumbbells, 20-in. box
135-lb. snatches, 10 reps

11/07 – Tuesday
Heavy Oly Day
Squat clean
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

12/07 – Wednesday
2016 Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.

02/07/17 – 08/07/17

03/07 – Monday

WOD – A
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

WOD – B
Front squat 3-3-3-3-3 reps

04/07 – Tuesday
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips

05/07 – Wednesday
For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps

06/07 – Thursday
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups

07/07 – Friday
Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps

08/07 – Saturday
Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats


CFLP