Morning WOD:
Amrap 12
10 C2B
10 wall balls 20# ball
10 box jumps 30"

Completed 7 rounds plus 4 reps

Sat Feb 11th 2012

Warmup: General warmup

WOD 1: AMRAP 12
Row 1k
10 Wall Walks
50 Overhead Squats (65#)

Felt good and was rowing in low 1:30's for most of my 250m sets.  Alicia was my partner and we split the wall walks but I did majority of the OHS.  Completed 1 full round plus 1k row

Rest 5 Minutes

WOD 2: AMRAP 10
25 Chin Over Bars
25 Ground to Overhead (45/25 plate)
25 Box Jumps (24)

Still partnered with Alicia.  Did majority of pull-ups, she did all ground to overhead and i did all of the box jumps

Overall good day

Fri Feb 10, 2012

Warmed up pretty well doing generic warmup stuff

WOD 1: AMRAP 12
30 DU's
15 power cleans 115#

6 rounds even

had a problem stringing double unders together early but got them towards the end...fun workout

WOD 2: "Nate"
AMRAP 20
2 MU
4 HSPU
8 KB swings 70#

completed 10 rounds plus 3 reps

felt good during nate but hspu still need a lot of work

Cash out: Tabata  Air Squats

completed with 20# vest on and got 23, 18, 15, 13, 15, 15, 15, 15.

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!!