080218 MONDAY

rob.jpg

A throwback picture of our own Rob Barnum in the park.

From CFHQ

Front Squat

1-1-1-1-1-1-1-1-1-1 reps

For those who did not do this weekend

SEAL Training

100 slam balls

100 alternating med ball push ups (50 each hand)

100 ball jumps (jump side to side over ball)

200 meters overhead walking lunge (100 meters right hand 100 meters left hand)

post time and weight to comments

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Article- from Mike E. on Joe Dube a worldclass olympic lifter

THE “FORCE OUT” REP SQUAT SYSTEM

Video- Parkour is rediculously fun

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  • J Jones

    CF mainpage WODs: Front squat – 1 rep 10 sets, and “Annie”

    I chose to do “Annie” first: 8:34. New DCF record. The double unders flew, but then I got tired. I was also surprised on the the abmat sit ups. I hit failure much sooner than I should of. I am going to try and get more of these sit ups in my warm ups (currently doing a single set of 20 right now).

    Front squats:
    135,155,175,185,195,
    205,215F,210,210,215,220

    I did an extra round because I failed on round 7, and because the 215 seemed to fly up.

    Back was tight the rest of the day.