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1. Chad
   FIT
   good CFB - Whiskey Throttle 01:00

   Whiskey Throttle"

   SRx

   20 MIn AMRAP

   Reps 3-6-9-12-9-6-3-6-9-12-9-6-3….etc

   Wall Balls (20#)
   Pull-Ups
   Box Jumps (30")

   Finished with 302 reps, better than the 269 last time I did this... read more

   Whiskey Throttle"

   SRx

   20 MIn AMRAP

   Reps 3-6-9-12-9-6-3-6-9-12-9-6-3….etc

   Wall Balls (20#)
   Pull-Ups
   Box Jumps (30")

   Finished with 302 reps, better than the 269 last time I did this in Feb. I was able to do a couple sets of chest to bar and had to go to pulls ups.

   9 months ago

   • Comment
2. Chad
   FIT
   good CFB - Willy 01:00

   3 Rounds For Time

   800m Run
   5 Front Squats (185#)
   200m Run
   11 Pull-Ups
   400m Run
   12 Kb Swings (70#)
   No excuses today, heroes workout, all for those who fight for our freedom!!!! Finished in 29:46!

   9 months ago

   • Comment
3. Chad
   FIT
   good CFB- Dual Max 01:00

   Olympic Lifting Day!

   Power
   Snatch (Power or Squat, Tap & Go)
   Find 2 RM

   Clean (Power or Squat, Tap & Go)
   Find 2 RM

   Score Combined Loads Combined for 360# - I went 155# on Snatch and 205# ... read more

   Olympic Lifting Day!

   Power
   Snatch (Power or Squat, Tap & Go)
   Find 2 RM

   Clean (Power or Squat, Tap & Go)
   Find 2 RM

   Score Combined Loads Combined for 360# - I went 155# on Snatch and 205# on Cleans...good work day for me!

   500m Row For Time

   3 Attempts - Fastest was 1:31, I went 1:32, 1:31, 1:31

   9 months ago

   • Comment
4. Chad
   FIT
   good CFB - The Situation 01:00

   Wod

   "The Situation"

   SRx

   20 Min AMRAP

   80 Double Unders
   40 Burpees
   30 Box Jumps (24)
   20 Wall Balls (20)
   20 Pull Ups
   Finished with 316 reps, could not do muscle ups. Will work on thos... read more

   Wod

   "The Situation"

   SRx

   20 Min AMRAP

   80 Double Unders
   40 Burpees
   30 Box Jumps (24)
   20 Wall Balls (20)
   20 Pull Ups
   Finished with 316 reps, could not do muscle ups. Will work on those sometime!

   9 months ago

   • Comment
5. Chad
   FIT
   good CFB - Siren 01:00

   Power

   3 Position Squat Snatch (Squat Snatch/Hang Squat Snatch/High Hang Squat Snatch)

   2 Sets @ 50%, 2 Sets @ 60%, 2 Sets @ 70% - This was tough for my entire body to loosen up!!!

   12 Min

   Wod

   ... read more

   Power

   3 Position Squat Snatch (Squat Snatch/Hang Squat Snatch/High Hang Squat Snatch)

   2 Sets @ 50%, 2 Sets @ 60%, 2 Sets @ 70% - This was tough for my entire body to loosen up!!!

   12 Min

   Wod

   "Siren"

   Rx

   3 Rounds

   5 Power Snatches (135#)
   10 Burpees
   400m Run
   Felt alright after a day of much needed rest. I had a pretty good wipeout skiing Tuesday and my neck and shoulders are still aching from that! Finished in 9:41, It was a sprint, that is for sure.

   9 months ago

   • Comment
6. Chad
   FIT
   good CFB - Cigaro 01:00

   Strength

   7 Rounds

   Push Press/Push Jerk Combo - Made it up to 205#

   12 Min

   Wod

   "Cigaro"

   SRx

   5 Rounds For Time

   10 Handstand Push-Ups w/Plate
   21 Kb Swings (55#)
   30 Double Unders
   I... read more

   9 months ago

   • Comment
7. Chad
   FIT
   CFB- 12oz Curl 01:00

   Power

   Find 1 RM Clean and Jerk - 205# - need work on form!

   15 Min

   Post ! RM on website

   Wod

   "12 oz Curls"

   Rx

   7 Min AMRAP

   3 Power Cleans (185#)

   15 Box Overs (24")
   Finished w... read more

   Power

   Find 1 RM Clean and Jerk - 205# - need work on form!

   15 Min

   Post ! RM on website

   Wod

   "12 oz Curls"

   Rx

   7 Min AMRAP

   3 Power Cleans (185#)

   15 Box Overs (24")
   Finished with 98 reps, I am tired today!

   9 months ago

   • Comment
8. Chad
   FIT
   great CFB- Murph 01:00

   "Murph"

   Rx
   For Time
   Run 1 Mile
   100 Pull-Ups
   200 Push-Ups
   300 Air Squats
   Run 1 Mile
   First Murph in the books! Great to see all the camaraderie in the gym this morning. I finished in 51... read more

   "Murph"

   Rx
   For Time
   Run 1 Mile
   100 Pull-Ups
   200 Push-Ups
   300 Air Squats
   Run 1 Mile
   First Murph in the books! Great to see all the camaraderie in the gym this morning. I finished in 51:36. Great way to celebrate Memorial Day!

   9 months ago

   • Comment
9. Chad
   FIT
   good CFB - Gas Pedal

   Power

   Snatch Balance

   2/2/2/2/2/2/2 - -155#
   15 Min

   Wod

   "Gas Pedal"

   Rx
   8 Min AMRAP
   Max Rep BF Sit-Ups
   EMOM 4 Power Snatch/Hang Power Snatch Combos (95#)

   Good little workout after havi... read more

   Power

   Snatch Balance

   2/2/2/2/2/2/2 - -155#
   15 Min

   Wod

   "Gas Pedal"

   Rx
   8 Min AMRAP
   Max Rep BF Sit-Ups
   EMOM 4 Power Snatch/Hang Power Snatch Combos (95#)

   Good little workout after having yesterday off, made 112 sit-ups....my body likes it when I take a rest day every now and then! Gonna be a good Friday!!!

   10 months ago

   • Comment
10. Chad
    FIT
    good CFB - Ramblin Man 01:00

    Power

    Power Cleans (tap & go)

    3/3/3/3/3/3 made it to 185#

    12 Min

    Wod

    "Ramblin Man"

    Rx
    Clean and Jerks (135#)
    12-9-6-3
    Burpees Bar Jumps
    24-18-12-6
    This plain sucked, but it ... read more

    Power

    Power Cleans (tap & go)

    3/3/3/3/3/3 made it to 185#

    12 Min

    Wod

    "Ramblin Man"

    Rx
    Clean and Jerks (135#)
    12-9-6-3
    Burpees Bar Jumps
    24-18-12-6
    This plain sucked, but it is done. Burpees just are not my favorite, period!!!! I finished in 11:33, and the Clean and Jerks got heavy!

    10 months ago

    • Comment
11. Chad
    FIT
    good CFB- Light Bright 01:00

    Rx

    4 Rounds For Time

    400m Run

    2 Legless or Regular Rope Climbs

    15 Ground to OH (45# Plate)
    Finished in 14:50, pushed pretty hard today and was able to do a rope climb legless! Still have a nic... read more

    Rx

    4 Rounds For Time

    400m Run

    2 Legless or Regular Rope Climbs

    15 Ground to OH (45# Plate)
    Finished in 14:50, pushed pretty hard today and was able to do a rope climb legless! Still have a nice burn on my legs from ropes!

    10 months ago

    • Comment
12. Chad
    FIT
    good CFB-The 50's 01:00

    "The 50's"

    Rx
    For Time
    50 Cal Row
    50 Box Overs (24")
    50 Deadlifts (185#)
    50 Wall Balls (20#)
    50 Ring Dips
    50 Wall Balls
    50 Deadlifts
    50 Box Overs
    50 Cal Row
    21 Min Times Cap

    I... read more

    10 months ago

    • Comment

    • 

      Phil P.
      Phil P.

      Ouch.

      10 months ago • Like

13. Chad
    FIT
    good CFB- Full Metal Jacket 01:00

    Wod
    'Full Metal Jacket"

    Partner Wod

    Rx
    3 Rounds
    400m MB Run (20#)
    15 Partner Deadlifts (315#)

    Rest 3 Min

    3 Rounds
    50 Kb Swings (70# (Kb cannot touch the ground)
    20 Push Press (135#) (... read more

    Wod
    'Full Metal Jacket"

    Partner Wod

    Rx
    3 Rounds
    400m MB Run (20#)
    15 Partner Deadlifts (315#)

    Rest 3 Min

    3 Rounds
    50 Kb Swings (70# (Kb cannot touch the ground)
    20 Push Press (135#) (Bar cannot touch the ground)

    Rest 3 Min

    60 Ring Dips

    Finished in 30:27, thanks to the help of Pat Hathaway on the ring dips! Solid workout for a Saturday morning! I am glad I have lost that weight I hard to carry around today!!!

    10 months ago

    • Comment
14. Chad
    FIT
    good CFB- Demon Lizard 01:00

    Wod
    "Demon Lizard"

    Rx
    For Time
    Reps 10-9-8-7-6-5-4-3-2-1
    Front Squats (135#)
    Toes to Bar
    30 Double Unders

    26:33 to complete this beast...however it was a huge mental win for me. Did al... read more

    Wod
    "Demon Lizard"

    Rx
    For Time
    Reps 10-9-8-7-6-5-4-3-2-1
    Front Squats (135#)
    Toes to Bar
    30 Double Unders

    26:33 to complete this beast...however it was a huge mental win for me. Did all the double unders and Toes to Bar Rx. First time getting that many double unders and T2B are getting easier. Ready to tackle Friday and give the legs some rest!

    10 months ago

    • Comment
15. Chad
    FIT
    good CFB- Shark Tank 01:00

    Strength
    Pause Front Squats
    2/2/2/2/2/2/2 - Made it up to 205#...this was 3 sec count down, two second hold, explode up! Each set was better as my flexibility got better.
    12 Min

    Wod
    "Shark T... read more

    Strength
    Pause Front Squats
    2/2/2/2/2/2/2 - Made it up to 205#...this was 3 sec count down, two second hold, explode up! Each set was better as my flexibility got better.
    12 Min

    Wod
    "Shark Tank"

    SRx
    3 Rounds For Time
    Run 400m
    21 Burpees
    12 Pull-Ups
    Burpees AGAIN...All I can say is it is done. I did not get the chest to bars yet, I need work on those so I just did pull ups. They must have heard me yesterday that I need more cardio!! Good day ahead!!!

    10 months ago

    • Comment
16. Chad
    FIT
    good CFB - Fight Gone Bad 01:00

    Wod
    "Fight Gone Bad"

    Rx
    3 Rounds
    1 Min Each Movement
    1 Min Rest After Each Round
    Wall Balls (20#)
    Sumo Deadlift to Highpull (75#)
    Box Jumps (24")
    Push Press (75#)
    Cal Row
    As much as... read more

    Wod
    "Fight Gone Bad"

    Rx
    3 Rounds
    1 Min Each Movement
    1 Min Rest After Each Round
    Wall Balls (20#)
    Sumo Deadlift to Highpull (75#)
    Box Jumps (24")
    Push Press (75#)
    Cal Row
    As much as this hurt, I needed it on this Monday to kick my but back in gear. Starting a good week of training today! I made 303 reps for this workout. I have to get more cardio in so I can sustain the rest of the workout! FOCUS....

    10 months ago

    • Comment
17. Chad
    FIT
    good CFB - Box Car Beatdown 01:00

    Mobility
    Lacrosse Ball Smash x 2 Min Each Side

    Warm-Up
    500m Row
    50m Bearcrawl

    Wod
    "Box Car Beatdown"

    Rx
    3 Rounds For Time
    800m Run
    20 Toes to Bar
    30 Burpees
    40 BF Sit-Up
    This was one h... read more

    Mobility
    Lacrosse Ball Smash x 2 Min Each Side

    Warm-Up
    500m Row
    50m Bearcrawl

    Wod
    "Box Car Beatdown"

    Rx
    3 Rounds For Time
    800m Run
    20 Toes to Bar
    30 Burpees
    40 BF Sit-Up
    This was one hell of a workout today! Lot of sweat and heavy breathing! On to a good day now...finished in 34:50. 90 burpees today, WOW!

    10 months ago

    • Comment
18. Chad
    FIT
    good CFB - Draft Day 01:00

    Strength
    Deadlift
    3 Reps EMOM x 10 Min - Made it up to 315#...felt pretty good.

    Wod
    "Draft Day"

    Rx
    12 Min AMRAP
    8 Ring Dips
    12 Kb SDLHP (70#)
    24 Double Unders

    Only got 180 reps in ... read more

    Strength
    Deadlift
    3 Reps EMOM x 10 Min - Made it up to 315#...felt pretty good.

    Wod
    "Draft Day"

    Rx
    12 Min AMRAP
    8 Ring Dips
    12 Kb SDLHP (70#)
    24 Double Unders

    Only got 180 reps in but I sacrificed the workout today in honor of double unders. I decided I was going to do doubles no matter how long it took. Happy to say I was able to do them in chunks so I am happy, progress is what I was after and that is what I got. Still able to get a good workout in too!

    10 months ago

    • Comment
19. Chad
    FIT
    good CFB - Fran 01:00

    Wod
    "Fran"

    Rx
    21-15-9 For Time
    Thrusters (95#)
    Pull-Ups
    Fran...I PR'd today, 4:52, on Fran which this is only the second time I have done it and one of the first was back when I st... read more

    Wod
    "Fran"

    Rx
    21-15-9 For Time
    Thrusters (95#)
    Pull-Ups
    Fran...I PR'd today, 4:52, on Fran which this is only the second time I have done it and one of the first was back when I started. I felt pretty good. Need some more cardio and I could rock this thing but until then I will be happy with my accomplishments. Here to Happy Hump Day!

    10 months ago

    • Comment
20. Chad
    FIT
    good CFB - Black Cat 01:00

    Wod
    "Black Cat"

    Rx
    10 Rounds For Time
    15 Kb Swings (55#)
    10 Box Jumps (24")
    200m Run
    Dreading today because my legs hurt from skiing and yesterdays workout. Finished in 25:54. Act... read more

    Wod
    "Black Cat"

    Rx
    10 Rounds For Time
    15 Kb Swings (55#)
    10 Box Jumps (24")
    200m Run
    Dreading today because my legs hurt from skiing and yesterdays workout. Finished in 25:54. Actually felt pretty good after I got going and legs loosened up. Now...they are super sore again! Some stretching needed today!

    10 months ago

    • Comment