1.  Max reps in 1 minute of:

Burpees

2.  Max calories in 2 minutes of:

Row

3.  Max reps in 3 minutes of:

Ring Dips

4.  Max KB Swings in 4 minutes

Coach’s notes:  Guys use 1.5 pood and 1.0 pood for KB swings.  Perform sets in any order but rest exactly 2 minutes between sets.  Post results for all sets and order to comments. 

A.  As many sets in 5 minutes:

25 Double Unders

B.  Max load in 10 minutes:

3 RM Deadlift

Coach’s notes:  Post number of sets for A and maximum 3 RM for B to comments.

Compare to February 23, 2010

21, 15, 9 rep rounds for time:

Push Press

Hang Squat Clean

Coach’s notes:  Guys use 115 lbs, gals 75 lbs.  Post time to complete to comments.

“Barbara”

5 rounds for time(s):

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3:00

Coach’s notes:  Post time for each set and total to comments.

Compare to March 12, 2009

Snatch  – 1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for all sets to comments.

Compare to January 7, 2010

Due to today being Labour Day the holiday schedule will be in effect.  The 9:30 am and 6:00 pm classes will be available for attendance.  CF Kids class will run as regularly scheduled.  Happy Labour Day!

1 round for time:

750 m Row

50 Sit-ups

50 SDLHP

50 Back Extensions

50 Wallballs

50 DB Deadlift

750m row

Coach’s notes:  Guys use 95#, gals 65# for SDLHP, 20# and 14# for wallballs and 50#/hand and 35#/hand for deadlift.  Post time to complete to comments.

Important Reminder – due to tomorrow being Labour Day, the holiday schedule will be in effect.  The 9:30 am and 6:00 pm classes will be available for attendance.  CF Kids classes will run as regularly scheduled.

A.  Push Jerk/Split Jerk  – 2.2 x 7 sets, rest 2:00

B.  3 Rounds for time:

Run 400 m

15 OHS

Coach’s notes:  Guys use 95 lbs, gals 65 lbs for OHS.  Post laod fo all sets of A and time for B to comments.

Important Reminder – due to Monday being Labour Day, the holiday schedule will be in effect.  On Monday the 9:30 am class and 6:00 pm classes will be available for attendance.  CF Kids will run as regularly scheduled.

A1.  Rope Climb – 1 ascent x 6 sets, 90 second rest

A2.  Bench Press – 4 reps x 6 sets, 90 second rest

B.  As many rounds in 6 minutes of:

7 Pull-ups

5 Clap Push-ups

Coach’s notes:  Post comments regarding rope climb, load for bench press, set and reps complete in B to comments.

A.  3 rounds for time:

Run 200 m

10 Toes to Bar

10 Box Jumps

Rest 3:00

B.  2 rounds for time:

50 OH Walking Lunges

50 Jumps

rest 3:00

C.  Tabata Squats for reps

Coach’s notes:  Guys use 45 lbs for OH walking lunges, gals 25 lbs.  For jumps, take off from both feet and touch with both hands to 12″ above 2 hand overhead reach for gals and 18″ above reach for guys. (Jump to the bar or wall).  Guys and gals use 20″ for box jumps.  Perform in the order written, rest exactly 3 minutes between A and B and post times for A and B and reps for all sets in C to comments.

A.  Front Squat – 4 reps x 6 sets @ 20×1, rest 2:00

B.  Clean and Split Jerk – 2 reps x 7 setsm, rest 2:00

Coach’s notes:  Post load for all sets to comments.