Wed Jan 11th 2012

Am - Rowed 500 to warm up

"Car Bomb"
21-15-9
C2B pullups
box jumps 24"

Time - 3:31

PM - "Randy"
75 snatches for time 75#

Time - 6:22

snatch technique needs a lot of work...

Mon Jan 9th 2012

AM - Rowed 500m just to warm up a bit

Box Squats
95x5, 135x5, 185x3, 205x2

PM - Did 20 RM back squat

185# PR**

Felt good all the way through, should have gone heavier.

Wod - AMRAP 10

10 wall balls
10 sdhp w/kb 70#
10 deficit pushups 45# plates and feet on 25#

not sure of how many rounds, i think it was 6 plus 25 but not sure

Sat Jan 7 2012

GRAND OPENING DAY AT CFF

Am-did competitor wod
AMRAP 12
5 squat cleans 185#
10 t2b
15 pushups
1 rope climb

Completed 4 rounds plus 15 pushups

Power cleans were heaaaavy today.

Thurs Jan 5, 2012

Am- Rowed 2k

Front squats

95x5, 135x5, 185x1, 205x1, 220x1, 225x1, 235x1*

New PR on front squat

Felt strong today, consistency is starting to show!!

Tues Jan 3rd 2012

Am: front squats
135x3, 165x3, 185x3, 195x3, 205x3

WOD: "UFO"
4 rft
15 t2b
30 wall balls 20#
60 double unders

Time 19:05

Shoulders got real tired after first set of wall balls. Had trouble stringing DU's together after wall balls. Got first 30 unbroken then broke into sets.

Mon Jan 2 2012

8a: Row 2k

started light then picked up...liking the rowing consistency.

Box Squats

95x5, 115x5, 135x5, 185x5, 185x5, 185x5, 195x3