MAY 31, 2013

Advanced

4 RFT:

2 Rope Climbs 15'

Sprint 100m

4 Squat Cleans 225/135

Sprint 100m

Intermediate

4 RFT:

2 Rope Climbs 15'/12'

Sprint 100m

4 Squat Cleans 155/105

Sprint 100m

Beginner

4 RFT:

3 Modified Rope Climbs

Sprint 100m

4 Power Cleans 115/75

Sprint 100m

MAY 30, 2013

Advanced

For Time:

100 Double Unders

50 HSPU

40 Toes to Bar

30 Shoulder to Overhead 165/105

20 Alternating Lunges

(10 ea. leg)165/105

Intermediate

For Time:

50 DU or 100 SU

50 HSPU on a box

40 TTB or KTE

30 Shoulder to Overhead 135/75

20 Alternating Lunges 

135/75 (10 ea. leg)

Beginner

For Time:

100 Single Unders

50 HSPU on a box

40 Ab Mat Sit Ups

30 Shoulder to Overhead 95/55

20 Alternating Lunges 

95/55 (10 ea. leg)

MAY 29, 2013

Advanced

21-15-9 For Time:

Deadlift 315/205

Box Jump 30/24

8 min time cap

Intermediate

21-15-9 For Time:

Deadlift 255/145

Box Jumps 24/20

8 min time cap

Beginner

21-15-9 For Time:

Deadlift 205/115

Box Jumps 20/16

8 min time cap

Firebreather

7min AMRAP:

Burpee Muscle Up

Rest

then:

CFJAX WOD

MAY 25, 2013

All Levels

For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

then:

EMOM for 9 mins:

1 Power Clean & Push Jerk 

use 70% of your heaviest clean

MAY 22, 2013

Advanced/Firebreather

For Time:

1000m Row

1000m Run

50 Box Jumps 24/20

30 Burpee

50 Box Jumps 24/20

1000m Run

1000m Row

Intermediate

For Time:

800m Row

800m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

800m Run

800m Row

Beginner

For Time:

 400m Row

400m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

400m Run

400m Row

MAY 21, 2013

All Levels

"Isabelle"

For Time:

30 Snatch 135/95

loads will be scaled as needed.

6 min time cap

MAY 20, 2013

"Fran"

21 - 15 - 9 Reps For Time:

Thrusters 95/65

Pull Ups