7.9.11 Workout (2POOD fundraiser at CF HD)

WOD 1:
AMRAP 6 minutes:
5 Thrusters (135lbs)
30 Double Unders

WOD 2:
pyramid 1-2-3-4-5-6-7-6-5-4-3-2-1 of each:
Power Snatch to Overhead Squat (95lbs)
bar facing burpees

WOD 3:
10 Muscle-ups
20 Deadlifts (275lbs)
30 Pistols
40 Box Jumps (24")
30 Squat Cleans (135lbs)
30 hand-release pushups
40 Kettlebell Swings (2 pood)
10 muscle-ups

7.6.11 Workout

WOD:
1000 meter row
30 Sledgehammer strikes (each arm)
400 meter run with 2 35lb plates

Time: 12 minutes RX

Strength:
Benchpress 5x5 @135lbs (rest 1:1)
then.. 3x3 (add weight)

WOD:
10 rounds: 5 pullups, 10 pushups, 15 air squats
then...30 Power Cleans @135lbs

7.5.11 Workout

WOD:
3 rounds for time:
30 Wall Balls (20lbs/10 ft)
30 Squat Snatches (75lbs)

Time: 18:55 RX

7.2.11 Workout

Chain Benchpress 5-5-3-3-3

WOD: "Nate"
AMRAP: 20 min:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70lbs)

7.1.11 Workout

Strength:
Back Squats 5x5
Deadlifts 5x5

30 back squats @50% of your 1RM

WOD:
21-15-9:
Deadlifts (225lbs)
Box Jumps (24")

6.30.11 Workout

WOD: 3 rounds:
Hang power cleans(95lbs)
Box Jumps(24")
kettlebell clean & jerk(53/35)
burpees
Rest

1 minute at each station

rest 5 minutes..then..
Clean & Jerk 6x5 (135lbs)
rest 1:1

6.28.11 Workout

Strength:
Overhead squats: 5x3

WOD:
AMRAP 12 Minutes:
3 Snatches (135/95)
3 Muscle Ups

then..
1000 meter row
75 double unders
50 pushups
30 pullups
50 air squats
20 toes to bar
15 overhead squats
15 power snatches
10 pistols
20 handstand pushups
20 kettlebell swings
20 wall balls

For Time.