9/16

@ CPB

4 rft

Run 400m
10 burpees

10.53
M - 11.07
R - 11.57 (row 500)
P - 14.00

9/15

@ CPB

3 rft

15 DL
12 HPC
9 FS
6 Jerks

11.25 @ 115#
R - 9.07 @ 95
M - 12.21 @ 95
P - 18.00 @ 95

9/14

9/10 - 9/13 rest and family time pre outage.

9/14 @ CPB

Little Barbara

5 rds w/ 1min rest between rds

5 pullups
10 push ups
15 sit ups
20 squats

1.21 - 1.20 - 1.15 - 1.18 - 1.15
P - 1.17 - 1.15 - 1.54 - 2.03 - 2.11
M - 1.25 - 1.30 - 1.24 - 1.29 - 1.42
R - 1.06 - 1.08 - 1.06 - 1.07 - 1.05

9/9

@ CPB

5 rft

10 kbs @ 70#
20 good mornings

4:36
R - 4:41

Cindy

@ CPB

10 min Cindy

5 pull ups
10 push ups
15 squats

then

Max Overhead in 5 min

8 rds (225#)
r- 8 rds + pull ups (160#)
m- 7 rds (145#)

9/6

@ CPB

ANNIE

50-40-30-20-10

du's
sit-ups
8.13

9/5

after some rest 8/29 - 9/4

@ CPB

Snatch grip DL's

3-3-3-3-3

185-205-225-255-275

1x3

wide grip high pulls @ 205#

8/28

@ CFH

Nancy @ 115#

5 rft

run 400m
ohs @ 115#

14.55 (pr!!!)

8/24 & 8/26

@ CPB

21-15-9

ring pushups
swissball ghd w/ 20#

6.01
r - 4.53

@ CPB

Tabata style

sdlhp @ 75#
supermans
push press @ 75#
V ups

7 - 11 - 6 - 6 = 30

8/20 & 8/23

@ CFH

5 rft

25 du's
10 pullups

5.26
r - 5.51
m - 12.28

8/23

@ CFH

5K

31:40

8/18 & 8/19

@ CPB

Front squats

5-5-3-3-3-1-1-1-1

95-135-155-175-185-205-225-245-265

then 50 wallball for time @ 15#:

1:31
r - 1:36
m - 1:43

@ CPB

Micheal

run 800m
50 sit ups
50 good mornings

26:58 - row
r - 22:53
m - 23:43

8/16 & 8/17

@ CPB

4 rft

run 400m
8 hspu's
12 lunges @ 50# db's

16:18
m - 45# db's 15:09

@ CPB

7 rft

7 Hang power snatch @ 75#
7 burpees

6:03
m - 8:13 @ 65#
r - 8:38