10.22.12 - Monday

AMRAP in 20 minutes of:

• 5 handstand pushups
• 10 pistols
• 20 double unders

Score - 19+7 Rx
Note - this was the first time kipping HSPU felt good and were pretty fast! Did 100 HSPU and 192 pistols

10.20.12 - Saturday

Find your 1 rep max:

• Clean
• Power clean

Nikki 158, 158 (PR!)

10.19.12 - Friday

AT CFKOP
On the minute for 10 minutes:
- 205# deadlift, 3 reps
- AMRAP toes to bar

Score - 80 toes to bar

10.17.12 - Wednesday

5 rounds for time of:

• 3 shoulder to overhead (135#)
• 15 box jumps (20″)

Time - 6:53 Rx

10.16.12 - Tuesday

Banded box front squat 12×2 (95/mm)
Then (not for time): banded hip extension 4×10 & Russian kettlebell swing 4×10 (70#!)

10.15.12 - Monday

Complete for time:

• 15 thrusters (115/75#)
• 1 rope climb
• 12 thrusters
• 2 rope climbs
• 9 thrusters
• 3 rope climbs
• 6 thrusters
• 4 rope climbs
• 3 thrusters
• 5 rope climbs

Time - 10:46 Rx

10.13.12 - Saturday

Run 5k for time
Time - 26:52

10.12.12 - Friday

Rack Jerk 1-1-1-1-1-1
Max - 190# (PR!)
Then 
20 skin the cats (not for time)

10.11.12 - Thursday

Overhead squat 3-3-3-3-3
Score - 155#

10.9.12 - Tuesday

Banded Deadlift 10×1 (60% on bar, 40% in bands)
Then 
200m sled drag @ 25% SDC

Nikki 155 MM, 95

10.8.12 - Monday

“Tabata Something Else”

• Pull ups
• Push ups
• Sit ups
• Squats (B2B)

Nikki 10,7,11,12= 40

10.6.12 - Saturday

At CF in NC (visiting schips)

Partner Kelly - AMRAP in 30 minutes - partners alternate exercises

10.4.12 - Thursday

10-9-8-7-6-5-4-3-2-1 reps for time of sumo-deadlift (185#) and wallballs (14# to 10')
Time - 8:15

10.2.12 - Tuesday

Fall Nutrition Challenge Performance Test

• Max distance broad jump
• Max box jumps in 3 minutes
• Max push ups in 2 minutes
• 800m sprint

Nikki 88" / 71 (24") / 50 / –

10.1.12 - Monday

Find your 1 rep max for:

• Snatch (118)
• Power Snatch (108)

Cash Out: 100 situps or 50 GHD situps not for time

9.29.12 - Saturday

Will WOD for Beer (at CF Del Val)
WOD 1 - clean and jerk ladder
Score - 165# (PR!)

WOD 2 - metcon of burpees, sit ups, slam balls, box jumps thrusters, then run 1 mile carry various equipment

Overall results - 2nd place team!

9.28.12 - Friday

Banded box back squat 12×2
Row 2k - Nikki 8:52