10.1.10

CrossFit Training:
1)Front Squat
3-3-3-1-1-1

2) Farmers Walk 50 Ft (Males45 lb plates / Females 35lb DBs or plates)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8
……
finish with 1 Burpee

9.29.10

RFC CrossFit Training:
1) Floor Press
3-3-3-1-1-1

2) AMRAP in 12 minutes
5 Pullup
10 Pushup
15 Squat

9.27.10

Training:
1)Deck Power Clean
3-3-3-1-1-1

2) 20-15-10
Barbell overhead squat
Pull-up
Elevated push up

9.24.10

Training:
1) Front Squat
5-5-5-3-3-3

2) 20-16-10-6
Dumbbell Deck Power Snatch (half each arm)
Pull-up

9.22.10

Training:
1) Floor Press
5-5-5-3-3-3

2) 10 Swings
1 Burpee
9 Swings
2 Burpees .....
continue reaching a final round of:
1 Swing
10 Burpees

9.20.10

Training:
1)Deck Power Clean
5-5-5-3-3-3

2) AMRAP in 12 minutes
6 Pull-ups
9 KTE
12 Dumbbell Swings
15 Pushups

9.17.10

Training:
5 Rounds
400 M
30 Goblet Squat
10 Handstand Pushup
100 ft Frog Jump