Everybody raise your hands in the air!

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UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Monday 100405

BLACK BOX WOD:

20 minutes, as many rounds as possible, of the following:

20 overhead walking lunges, 35# men / 25# women (10 left hand, 10 right hand)
15 GHD sit-ups
10 ring push-ups

Post time to comments.

CFBK Strength Preference: CF Football

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.

119 Comments

if anybody is interested
special guest torch at the box tonight

morning crew:
Please be aware that tomorrow Tuesday April 6, I'll be closing BBB promptly at 8:45 AM. Sorry if that will adversely affect your workouts, and thank you in advance for your compliance.

Row 250 at each set
10-8-6-4-2
kb 1 pood
knees to elbows
11 something

CFE WOD:

5 rounds not for time:

Body weight bench press max reps
Inverted rows max reps

I subbed ring push ups and ring rows since the bench was being used.

Ring push ups: 15, 15, 15, 14, 14
Ring rows: 10, 11, 12, 10, 12

Made up the clean and jerk ladder wod.

21:42 minutes

25# dumbbell full squat cleans and push jerks
Chest to bar pull ups with competition standards

Thanks Kevin for keeping it real.

avery:
yes.

laura:
K2Es! much improved.

me
box squats
225x2x10

cashout
meat hook burger

back squats: 3x10 @ 225
press: 155x5
no drops with the 2 pood kb for the other part

Box squats:225x10x2
Press: 155x5

CFFB wod: 2 pd, no penalties

Back Squat 3 * 10 185#
Weighted pushps: 5 * 5
25# 45# 70# 90# 100#

Cashout 5 rounds for time
5 toes to bar
10 24" box jumps
15 1 pood swinga

5:20.

Cain:
you are not training hard enough

tabata something else: 318, not a PR.

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