2/6/10

Front squat:
135x5
145x3
155x2

Plate curl:
25x5/5
25x3/3
25x2/2

2/5/10

24kg KB clean and press:
3x (1,2,3)

Pull-ups:
3x (1,2,3)

AMRAP in 4 minutes of:
10 push-ups
95lbs row, 5 reps
24kg tactical lunge, 5/5 reps
10 leg raises

2 rounds

2/3/10

"Cindy"
As many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats

Got 16 rounds.

2/1/10

CFWU

Front Squat:
135x5
135x5
135x5
135x5
135x5

COC:
Trainer x5
#1x1
#1x1
#1x1
#1x1
#1x1

1/30/10

As many rounds as possible in 15 minutes of-

53lbs kb snatch, 5/5reps
8 count bodybuilder, 10 reps
10 squats
Bicycle kick, 20 reps
20 jumping jacks
20 mountain climbers
Vertical jump, 10 reps
10 push-ups
Flutter kick, 10 reps
5 pull-ups

3 rds with about :45 remaining on the clock

1/29/10

Crossfit WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Total 220 reps.