05.20.13

C: OHS x 1RM

"Run with Fran"
3x200m weighted run
21-15-9
Thrusters 95/65
Pull ups

F: 4 rounds
6 OHS
ME Plank hold
20 step ups

"Run with Fran"

05.18.13

For time, w/ a partner

1500m row x 250
1 round of Cindy each
100 KB SDHP 80/70/53 x 10
1 round of Cindy
200 tire sledgehammers x 20
1 round of Cindy
150 sto 75/45 x 5
100 box jumps (alternating)
1 round of Cindy
800m weighted run 20/14

05.17.13

Clean & Jerk 9x1 @ 80%

Choose 2 weaknesses and then follow the "Death by..." format.

C: 5 rounds ME L-sit

1000m run
800m run
600m run
400m run
200m run

Rest 1:1 or 3 min max

F: 5 rounds
5 power snatch
5 burpees

8 min AMRAP w/partner
5 power cleans (alternate)

30-25-20
KBS
Double unders

C: snatch 9x1 @ 80%

8 min AMRAP w/ a partner
5 power cleans 185/135

Partner A will do 5 power cleans while partnerB rests. Then partner B will do 5 while partner A rests. This will continue for the 8 minutes.

Rest 5 minutes

30-25-20
KBS
Double unders x 2

F: 5 x ME ring holds

1000m run
800m run
600m run
400m run
200m run

Rest no more than 3 min, and the 1:1

C: Bench Press x 1RM

F: 10 rounds
10 HR Push ups
10 Renegade Rows

C&F: 6 RFT
300m Row
11 Weighted abmat
7 T2B

Rest approximately 1 min

score work time

C: Front Squat x 1RM

10 B squat @30% 1RM of B Squat
10 B Squat @40% 
10 B Squat @50%
10 B Squat @60%
ME B Squat @ 70%

F: 5 Rounds
8 Front Rack Lunges
20 Windmill Battleropes
Bear Crawl 50 feet

5 RFT
10 B Squat
400m run

Teams of 3
450 battleropes x 50
12 rope ascents
200m sled pull
90 tire flips x 10 + 10 tire jumps
12 weighted sandbag hill runs + 10 sto at top of hill
200m sled pull
90 over your partners burpees

Clean & Jerk 9x1 @ 75%

10-9-8-7-6-5-4-3-2-1
OHS 95/65
C2B Pull ups or HSPU (your choice)

Sorry for the slack posting lately.  I've been having a hard time with the phone app, and believe it or not, my computer access is not always 100%.  Anyway my computer and the fire department computers react differently to the software as well.  Needless to say technology and I are not getting along currently. 

C: For time

1000m Row
Run the Loop
50 KBS
Run the Loop
1000m Row

F: 5 Rounds
6 Power Snatch or Power Clean
60 Mountain Climbers

 5 RFT
10 Pistols (25 Air Squats)
15 GHD Sit ups (25 Abmat)
200m Run

C: 15 min ME Muscle ups

F: 15 min ME Pull ups and Ring Dips
or Muscle up progression work

C&F: 8 RFT
8 Burpee Box Jumps  20"
8 STO 95/65

C: Box Squat x 3RM

8 min AMRAP
6 F. Squat 185/115
6 Sumo Deadlift 185/115
15 Double Unders

F: 5 Rounds
8 Box Squat
200m Run

13 min AMRAP
6 FS
6 SD
15 DU

"Daniel"
50 Pullups
400m Run
21 Thrusters 95/65
800m Run 
21 Thursters 95/65
400m Run
50 Pullups 

Clean and Jerk
6x2 @ 70%

8 RFT
1 Rope Ascent
12 HR Push up 

C: snatch 6x2 @ 70%

4 RFT
9 power snatch 135/95
400m run

F: 10 rounds
200m row
15 abmat
50m KB farmers walk

C: press 5x3
Push press 5x5

F: 5 rounds
20 push press
200m run

30-20-10
Ring dip
KBS 70/44

C: F. Squat/B. Squat
4x4/6 @ 80-90% of front squat

3 RFT
6 deadlifts 275/185
12 box jumps 24/20
18 T2B

F: F. Squat 4x6
Alt battleropes 4x40

5 RFT
6 deadlift 65-185
12 box jumps 20/16
18 kte

"The Seven"
7 RFT individual or 8RFT partner
7 HSPU
7 Thruster 135/95
7 KTE
7 Deadlift 245/155
7 Burpees

7 KBS 70/44
7 Pull-ups