CFWUx3 / situps 3×45 / being the genius I am, I forgot to skip the back extensions in the warmup Five rounds for time of: 400 meter Run 50 Squats 30 Back extensions Time: 23:31 I left the treadmill running while I was off doing the squats and back extensions – it made a very [...]

CFWUx3 / 3×45 situps Shoulder press x 1: 135 / 185 / 205 / 215 (PR) / 205 Push Press x 3: 185 / 205 / 225 (PR) / 235 (PR) / 205 Push Jerk x 5: 135 / 185 / 205 (PR) / 225 (PR) / 185 50 Double unders, 20 mins cardio, stretch.

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups CFWUx3 / 40 situps / skipped pullups. Eva w/ jumping PU’s subbed (lat still not good). 49:52.

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups CFW x 3 / 40 situps per round / skipped pullups Lynne as rx’d: Bench Press @ 275: 7 / 6 / 5 / 4 / 3 = 25 Pullups: 6 / 5 / 5 / 3 / skipped = 19 Grand Total: [...]

It’s snowing like hell here in scenic New England… about 6” worth at my house, and no signs of slowing. The promise to take Odin sledding and the idiocy of other drivers made me think that getting to the gym wasn’t a good idea, so instead I threw on a few layers and some hiking [...]

CFWU x 3 / situps 3×40 Hang Squat Cleans x 3: 135 / 155 / 185 / 205 / 225 / 185 / 135 Got DEEP on these, was spent after the set at 225. 50 Double Unders: 2:42 20 mins cardio, stretch, gave blood.

CFWUx3, back on the horse w/ pullups, situps 3×40. Front Squats x 1 – 135 / 185 / 225 / 245 (pr) / 265 (pr) / 275 (pr) / 285 (pr) Felt good. I think 300 is in the cards next time front squats rolls around. 50 Double Unders for time: 3:19 20 mins cardio, [...]

“Annie” 50-40-30-20 and10 rep rounds of: Double-unders Sit-ups CFWUx3 / no situps / light pullups Annie as rx’d Time: 19:22

CFWUx3, skipping pullups, situps 3×40 5k: 29:22. Have I mentioned I hate running?

“Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups CFWUx3 / skipped pullups / situps 3×40 Fran… first set of pullups 15 legit, the rest jumping… 5:44. Ever since we did Joshie last week, I’ve felt like I have a tear in my right lat, and it’s being very slow [...]