Holy Rowing
For time: Row 2K 50 Wall ball shots, 20 lb ball Row 1K 35 Wall ball shots, 20 lb ball Row 500 meters 20 Wall ball shots, 20 lb ball
Don’t Be Hatin’
For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Kristin
Hello Beautiful
“Elizabeth” 21-15-9 reps for time of: Squat Cleans (135/ 95) Ring Dips Post times to comments. Watch Annie Sakamoto, an original CF girl, go heavy on her Squat Cleans and
They’re back
“Suzy” Tabata Wall Ball shots, 20/14 Rest 1 minute Tabata GHD Sit ups Rest 1 minute Tabata Kettlebell Swings, 1.5/1 Pood Rest 1 minute Tabata Knees to Elbows Rest 1
Go For It
15 rounds for time: 5 Pull ups 10 Push Ups 15 Squats Post time to comments. In weightlifting, PVC pipe and training bars allow for near perfect replication of movements. Similar scaling
Dead Man Walkin
Deadlift 5-5-5-5-5 Post Loads to comments. Normally, I give a link to this clip to introduce the Deadlift. This lift may seem simple, but don’t be fooled! Check out
Box Jump Anyone
Complete as many rounds in 12 minutes as you can of: 5 Front squats (185/ 105) 10 Chest to bar Pull-ups 20 Double-unders Mike Burke 8.0 rounds. Post rounds and
Heavier Rest Days
For time: 10 Deadlifts, 225/155 20 Wall ball shots, 20/14 20 Deadlifts 40 Wall ball shots 30 Deadlifts 60 Wall ball shots Post time to comments Good deadlift starting positions
Because we can’t help it…
Northwest Regional Event 4 For time: Row 30 calories 95 pound Thruster, 30 reps 20 foot Rope climb, 3 ascents 30 Kettlebell swings, 1.5 pood Row 20 calories 115 pound
Commitment Gnomes, Part 2
South Central Regional Event 4 For time: 10 Muscle-ups 15 Handstand push-ups 20 Squat cleans (155/ 105) Run 550 meters Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time
