CF Football Total

1rm (Power) clean
1rm Back squat
1rm Bench
1rm Deadlift

Good luck in Co. gals!

Another 20 min'er

21Jul10

Power cleans 1RM

"Cindy"
AMRAP in 20 min of:
5 Pull ups
10 Push ups
15 Squats

Hellyer with no Hellyer

Wishing Good luck to Helldog this weekend at the Games!!!

Hellyer warm up led by Val (Yes, I participated)

15 minutes of pull up work.

20 min AMRAP

(as many rounds as possible)

400m run

10 burpees

10 box jumps (big)

10 kettlebell swings (heavy)

Back at it

500m row x2

"Diane"
21-15-9
Deadlifts
Handstand pushups

40m band-resisted run x2

Press and 400m run sandwich

1RM Press

For time:
400m run
21-15-9
Burpees
Box jumps
400m run

FGB!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

PCs and Christine

16Jun10

Power cleans 1RM

"Christine"
3 rounds for time of:
500m row
12 Deadlifts (Max BW;Min 50% 1RM if known)
21 Box jumps