Helping make Concord California a Fitter Place.

2012-01-21

As many rounds as possible in 15 minutes:

10 V-ups

7 box jumps

5 pull ups

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2012-01-20 Max Effort Clean and Jerk

A. 15 minute time limit to find your max C&J

B. Partner row/KBS

4 rounds for max reps:

Partner A: Row 400 M

Partner B: as many kettlebell swings as possible while your partner rows (35/53#)

switch jobs

each partner rows twice

add your reps for a team score

2012-01-19 Fight Gone Bad

3 rounds, 1 minute at each station

1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
6. Rest

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2012-01-18 “Capricorn”

Happy Birthday to all my Capricorns… Looks like Miriam is the only CCFer representing Capricorn?  That can’t be right!  fill me in if I’m missing your DOB!  Anyhoo, this one is for you Miriam.

Since Capricorn rules the Skeleton, I thought it best to do some good bone density-building lifts!

10-9-8-7-6-5-4-3-2-1

Dead Lift Body Weight

Back squat 3/4 Body Weight

DB Strict press 1/2 Body weight

2012-01-17 Benchmark Girl “Jackie”

Jackie

For time:

1000 M row

50 Thrusters (45#)

30 pull ups

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