1/9/2014

HAPPY BIRTHDAY CFPR!!! 4 YEARS 3 rounds 400 mt run 21 burpee lateral jumps 12 hang power cleans 60/40 kg   ...

29/8/2014

  3 rounds 3′ complete 500 row + amrap ring dips 1′ rest 3′ complete 400 run + amrap hand stand push ups 1′ rest ...

28/8/2014

5 rounds 400 mt run 12 Power Clean 60/40 kg 3 rope climbs ...

27/8/2014

1/10 Front squat Body weight 1/10 Dead lift 1.5 Body Weight 1/10 Strict pull ups ...

26/8/2014

Emom 10′ 3 hang power snatch (climbing) Metcon 1′ double unders 1′ power snatch 50/35 2′ 2′ 3′ 3′ ...

25/8/2014

start every 5′ 250 mt row 20 wall balls 10 burpee box jumps repeat 6 times ...

22/08/2014

1200 RUN 63 Kb swing 24/16 36 toes to bar 800 run 42 Kb swing 24/16 24 toes to bar 400 run 21 kb swing ...

21/8/2014

15/12/9 deadlift down & up 3 min rest 15/12/9 hang power clean burpee 3 min rest 15/12/9 push jerk burpee lat jump   rx: 70 ...