Monday, April 2, 2012

15 Minutes to:
Clean and Jerk 3 x 1 at 90%


” Attitude Adjustment “
3 Rope Climbs
20 Wall Balls (20, 14)
200 Meter Run

NOTE: Substitute 5 Pull Ups For Rope Climb (So 3 Rope Climbs = 15 Pull Ups).

Congrats to our own Bob Harris who, in honor of the Wounded Warrior Project, ran 103 miles in 24 hours, placing 2nd overall. Outstanding Sir!!

Published in: on April 1, 2012 at 9:01 pm  Comments (13)  

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13 CommentsLeave a comment

  1. WOW, Bob! Amazing!

  2. Incredible!!

    C&Js: 85#
    AMRAP: 3 rds+ 15PUs+ 13WBs

    Need to work on WB form/scope.

  3. Bob, what an accomplishment! Congratulations!

    C&J 3×1 at 125#

    AMRAP: 3 rounds + 15 Pullups + 4 WB
    14# WB, red band for pullups

  4. C&J x 3 @ 125#

    AMRAP: 4 rounds RX

    Felt really good this morning! Nice crowd at 7 am too.

  5. Super impressed Bob!!

  6. Nice to have a small group at 8:30…loved to watch the rope climbs!

    Hung around to watch some of the competitors do the thruster ladder. Then, they talked me into doing the chipper with them….smh…

    20 cal row
    30 burpees jumping onto a 45 lb plate
    40 ground to overhead (I used 20 lb dumbells, the other gurlz used 35)
    50 toes to bar
    100 ft overhead lunge 25 lbs
    150 ft sprint


  7. Congrats Bob! That is amazing…

    Also, if anyone missed 60 Minutes last night, they had an excellent segment on sugar…they talk about its toxic affects…you can check it out here:

  8. Bob that is amazing! Congrats!

    C&J: 105#

    Metcon: 3rds RX

  9. CJ 165#
    Metcon: subbed 250 row for the run.
    3 rds + 4 + 20 + some rowing.

  10. Nice one today – though I will miss the skin on my shins!

    C&J 1×3 at 145. 1RM is 152. So, happy w that.

    AMRAP – Just under 4 rds RX. Finished in 15:25.

  11. Bob thats friggin awesome, congrats!

  12. Congratulations Bob. That is an awesome accomplishment.

  13. Hey thanks everyone;

    Most ultrarunners put in more than 50 miles a weeks; I was able to get by on less than 15 – that should say something about our favorite gym and coaches.

    Thanks again Michael and Kelly for all your help and to the whole CF family for making it a place I want to be.


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