tag:blogger.com,1999:blog-2563527977862340200Fri, 03 Feb 2012 17:18:01 +0000power snatchnicoleback squatghd sit-upsthrustersburpeesCrossfit tampaturkish get upshspuprowlerpressring dipssquatskb snatchdouble undersghd back extbox jumpspower cleanCrossfitCrossfit totalgood morningsfarmers walkTampafront squatsdeadliftkb swingssledge hammer swingssdhpring push upsweight liftingpistolsrowdead hang pull-upsknees to elbowshang power cleanmuscle upswind shield whipperskb push pressghd raisespush-upshang power snatchwall ballbadgerbenchgymnasticsl pull-upsplank hold2k rowpush pressbattling ropespush jerkdianemed ball carrypull-upsfloor presssit-upspower liftingrunsumo deadliftohscleanmed ball cleansCROSSFIT MALICIOUShttp://cfmalicious.blogspot.com/noreply@blogger.com (Nathan)Blogger1221125tag:blogger.com,1999:blog-2563527977862340200.post-7827943519161178212Thu, 02 Feb 2012 17:17:00 +00002012-02-03T11:18:01.537-06:00<description>4 rounds<br />21 double unders<br />12 push press wall ball, 20/15lb<br />Like wall ball but with a quarter squat like a push press<br /><br /><a href="http://1.bp.blogspot.com/-o9mhQtJHz4Y/TywWrXqZfiI/AAAAAAAACw8/b8DqaafJ9xk/s1600/2.JPG"><img style="cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-o9mhQtJHz4Y/TywWrXqZfiI/AAAAAAAACw8/b8DqaafJ9xk/s320/2.JPG" alt="" id="BLOGGER_PHOTO_ID_5704959762313608738" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7827943519161178212?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/02/4-rounds-21-double-unders-12-push-press.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://1.bp.blogspot.com/-o9mhQtJHz4Y/TywWrXqZfiI/AAAAAAAACw8/b8DqaafJ9xk/s72-c/2.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-7945294691438986800</guid><pubDate>Wed, 01 Feb 2012 17:16:00 +0000</pubDate><atom:updated>2012-02-03T11:17:15.840-06:00</atom:updated><title /><description>“Wobble Press”<br />4 sets of 10<br /><br />For time:<br />7 rounds<br />100m row<br />15 pushup<br /><br /><a href="http://2.bp.blogspot.com/-vdBA-8CllaY/TywWf1aQ07I/AAAAAAAACww/sk2Jzd3LslQ/s1600/1.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-vdBA-8CllaY/TywWf1aQ07I/AAAAAAAACww/sk2Jzd3LslQ/s320/1.JPG" alt="" id="BLOGGER_PHOTO_ID_5704959564140565426" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7945294691438986800?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/02/wobble-press-4-sets-of-10-for-time-7.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://2.bp.blogspot.com/-vdBA-8CllaY/TywWf1aQ07I/AAAAAAAACww/sk2Jzd3LslQ/s72-c/1.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-5560131973707326257</guid><pubDate>Tue, 31 Jan 2012 17:15:00 +0000</pubDate><atom:updated>2012-02-03T11:16:04.973-06:00</atom:updated><title /><description>10 rounds<br />10 deadlifts, 135/95lb<br />10 ghd back ext.<br /><br /><a href="http://4.bp.blogspot.com/--ti765_YUos/TywWPmET3RI/AAAAAAAACwk/W5HswTsUXdA/s1600/31.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/--ti765_YUos/TywWPmET3RI/AAAAAAAACwk/W5HswTsUXdA/s320/31.JPG" alt="" id="BLOGGER_PHOTO_ID_5704959285144050962" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-5560131973707326257?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/10-rounds-10-deadlifts-13595lb-10-ghd.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/--ti765_YUos/TywWPmET3RI/AAAAAAAACwk/W5HswTsUXdA/s72-c/31.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-7744825271955791979</guid><pubDate>Mon, 30 Jan 2012 17:13:00 +0000</pubDate><atom:updated>2012-02-03T11:15:00.699-06:00</atom:updated><title /><description>Box Squats with bands<br />5 sets of 2<br />GHD sit-ups<br />4 sets of 10<br />Reverse hyper<br />4 sets of 10<br /><br />For time:<br />"Fran"<br />21-15-9<br />Thrusters, 95/65lb<br />Pull-ups<br /><br /><a href="http://3.bp.blogspot.com/-F63dNmHs3sw/TywV-w9dsBI/AAAAAAAACwY/P7SFJK0nzCU/s1600/30.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-F63dNmHs3sw/TywV-w9dsBI/AAAAAAAACwY/P7SFJK0nzCU/s320/30.JPG" alt="" id="BLOGGER_PHOTO_ID_5704958996010348562" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7744825271955791979?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/box-squats-with-bands-5-sets-of-2-ghd.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://3.bp.blogspot.com/-F63dNmHs3sw/TywV-w9dsBI/AAAAAAAACwY/P7SFJK0nzCU/s72-c/30.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-2438469129854457304</guid><pubDate>Sun, 29 Jan 2012 17:12:00 +0000</pubDate><atom:updated>2012-02-03T11:13:33.244-06:00</atom:updated><title /><description>Rest day.<br /><br /><a href="http://3.bp.blogspot.com/-943hQcyaM4E/TywVlZQ_15I/AAAAAAAACwM/rHXd7ELWigk/s1600/29.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-943hQcyaM4E/TywVlZQ_15I/AAAAAAAACwM/rHXd7ELWigk/s320/29.JPG" alt="" id="BLOGGER_PHOTO_ID_5704958560153098130" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-2438469129854457304?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/rest-day_29.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://3.bp.blogspot.com/-943hQcyaM4E/TywVlZQ_15I/AAAAAAAACwM/rHXd7ELWigk/s72-c/29.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-8433447707386254249</guid><pubDate>Sat, 28 Jan 2012 17:10:00 +0000</pubDate><atom:updated>2012-02-03T11:13:52.056-06:00</atom:updated><title /><description>No class today.<br /><br /><a href="http://1.bp.blogspot.com/-qnMnPSKpxGk/TywVFsgYbgI/AAAAAAAACwA/80ic3DWKTDk/s1600/28.JPG"><img style="cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://1.bp.blogspot.com/-qnMnPSKpxGk/TywVFsgYbgI/AAAAAAAACwA/80ic3DWKTDk/s320/28.JPG" alt="" id="BLOGGER_PHOTO_ID_5704958015562083842" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-8433447707386254249?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/rest-day_28.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://1.bp.blogspot.com/-qnMnPSKpxGk/TywVFsgYbgI/AAAAAAAACwA/80ic3DWKTDk/s72-c/28.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-2721563872486395590</guid><pubDate>Fri, 27 Jan 2012 17:09:00 +0000</pubDate><atom:updated>2012-02-03T11:10:26.570-06:00</atom:updated><title /><description>For time:<br />25 push press, 65/45lb<br />25 ohs, 65/45<br />25 hps 65/45<br />25 double unders<br />25 box jumps, 24/20in<br /><br /><a href="http://4.bp.blogspot.com/-ydTHImve7xU/TywU8c8s9sI/AAAAAAAACv0/LreMPe1RJ78/s1600/27.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-ydTHImve7xU/TywU8c8s9sI/AAAAAAAACv0/LreMPe1RJ78/s320/27.JPG" alt="" id="BLOGGER_PHOTO_ID_5704957856767080130" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-2721563872486395590?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/for-time-25-push-press-6545lb-25-ohs.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-ydTHImve7xU/TywU8c8s9sI/AAAAAAAACv0/LreMPe1RJ78/s72-c/27.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-8648806685864992894</guid><pubDate>Thu, 26 Jan 2012 19:21:00 +0000</pubDate><atom:updated>2012-01-27T13:22:32.229-06:00</atom:updated><title /><description>5min to do as many kb snatches as possible, 24/16kg<br />then<br />50 ghd sit-ups<br />50 ghd back ext.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-KIkIGKaTyNA/TyL5aSkvBII/AAAAAAAACvo/bQ-D2TW_LAg/s1600/27.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-KIkIGKaTyNA/TyL5aSkvBII/AAAAAAAACvo/bQ-D2TW_LAg/s320/27.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5702394308262298754" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-8648806685864992894?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/5min-to-do-as-many-kb-snatches-as.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://1.bp.blogspot.com/-KIkIGKaTyNA/TyL5aSkvBII/AAAAAAAACvo/bQ-D2TW_LAg/s72-c/27.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-555115420225716644</guid><pubDate>Wed, 25 Jan 2012 19:21:00 +0000</pubDate><atom:updated>2012-01-27T13:21:56.963-06:00</atom:updated><title /><description>Push jerk<br />3 sets of 10<br />GHD sit-ups with a band<br />4 sets 10<br /><br />3 rounds:<br />800m run<br />5 trips up a 15ft rope<br />50 push-ups<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-ZTnZuRd3dUE/TyL5SDXrnAI/AAAAAAAACvc/YtM2BICc5gc/s1600/26.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-ZTnZuRd3dUE/TyL5SDXrnAI/AAAAAAAACvc/YtM2BICc5gc/s320/26.JPG" alt="" id="BLOGGER_PHOTO_ID_5702394166742064130" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-555115420225716644?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/push-jerk-3-sets-of-10-ghd-sit-ups-with.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-ZTnZuRd3dUE/TyL5SDXrnAI/AAAAAAAACvc/YtM2BICc5gc/s72-c/26.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-3375012845237541281</guid><pubDate>Tue, 24 Jan 2012 19:19:00 +0000</pubDate><atom:updated>2012-01-27T13:21:01.529-06:00</atom:updated><title /><description>“Elizabeth”<br />21-15-9<br />Clean, 135/95<br />Ring dips<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-EvvcwD974f0/TyL4-eN37vI/AAAAAAAACvQ/jnE0MsKL9-c/s1600/24.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-EvvcwD974f0/TyL4-eN37vI/AAAAAAAACvQ/jnE0MsKL9-c/s320/24.JPG" alt="" id="BLOGGER_PHOTO_ID_5702393830351302386" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-3375012845237541281?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/elizabeth-21-15-9-clean-13595-ring-dips.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://1.bp.blogspot.com/-EvvcwD974f0/TyL4-eN37vI/AAAAAAAACvQ/jnE0MsKL9-c/s72-c/24.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-2448219326134039653</guid><pubDate>Mon, 23 Jan 2012 19:18:00 +0000</pubDate><atom:updated>2012-01-27T13:19:49.706-06:00</atom:updated><title /><description>Snatch<br />7sets of 5 reps<br /><br />Not for time:<br />4sets of 10 each<br />GHD raises<br />Reverse hyper<br /><br />1 mile run for time<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-HDo0t_fIQz8/TyL4vP-Nf9I/AAAAAAAACvE/AqdnCoQevK8/s1600/23.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-HDo0t_fIQz8/TyL4vP-Nf9I/AAAAAAAACvE/AqdnCoQevK8/s320/23.JPG" alt="" id="BLOGGER_PHOTO_ID_5702393568829472722" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-2448219326134039653?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/snatch-7sets-of-5-reps-not-for-time.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://2.bp.blogspot.com/-HDo0t_fIQz8/TyL4vP-Nf9I/AAAAAAAACvE/AqdnCoQevK8/s72-c/23.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-7795683117793013776</guid><pubDate>Sun, 22 Jan 2012 19:17:00 +0000</pubDate><atom:updated>2012-01-27T13:18:47.345-06:00</atom:updated><title /><description>Rest day.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-RW22uZQyquM/TyL4g-4EDjI/AAAAAAAACu4/-XS_i9zNlKU/s1600/22.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-RW22uZQyquM/TyL4g-4EDjI/AAAAAAAACu4/-XS_i9zNlKU/s320/22.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5702393323722116658" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7795683117793013776?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/rest-day_22.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-RW22uZQyquM/TyL4g-4EDjI/AAAAAAAACu4/-XS_i9zNlKU/s72-c/22.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-3739587695653832603</guid><pubDate>Sat, 21 Jan 2012 19:15:00 +0000</pubDate><atom:updated>2012-01-27T13:17:47.230-06:00</atom:updated><title /><description>For time:<br />Run 400m<br />25 push press, 95/65lb<br />Run 400m<br />25 hpc, 95/65lb<br />Run 400m<br />25 KB swings, 32/24kg<br />Run 400m<br />25 wall balls, 20/15lb<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-gDFy2yoMwIM/TyL34nNo4xI/AAAAAAAACus/0HEpq4KHIjE/s1600/21.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-gDFy2yoMwIM/TyL34nNo4xI/AAAAAAAACus/0HEpq4KHIjE/s320/21.JPG" alt="" id="BLOGGER_PHOTO_ID_5702392630175392530" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-3739587695653832603?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/for-time-run-400m-25-push-press-9565lb.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://3.bp.blogspot.com/-gDFy2yoMwIM/TyL34nNo4xI/AAAAAAAACus/0HEpq4KHIjE/s72-c/21.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-5035316121175658877</guid><pubDate>Fri, 20 Jan 2012 19:14:00 +0000</pubDate><atom:updated>2012-01-27T13:15:09.959-06:00</atom:updated><title /><description>Hang power cleans<br />5 sets of 5<br /><br />For time:<br />30 back squats at body weight<br />3 trips with prowler, 360/200lb. each trip is 120ft<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-YL3bVXAIKC0/TyL3sVXM0fI/AAAAAAAACug/tSTHppcIe9M/s1600/20.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-YL3bVXAIKC0/TyL3sVXM0fI/AAAAAAAACug/tSTHppcIe9M/s320/20.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5702392419225227762" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-5035316121175658877?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/hang-power-cleans-5-sets-of-5-for-time.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://2.bp.blogspot.com/-YL3bVXAIKC0/TyL3sVXM0fI/AAAAAAAACug/tSTHppcIe9M/s72-c/20.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-4475769687480756422</guid><pubDate>Thu, 19 Jan 2012 19:13:00 +0000</pubDate><atom:updated>2012-01-27T13:14:13.554-06:00</atom:updated><title /><description>10min AMRAP<br />5 bench press, 135/95lb<br />5 sdhp, 95/65lb<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-Hh9eixEhZJ0/TyL3Vm_aZzI/AAAAAAAACuU/7lVeIm3AlYI/s1600/19.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-Hh9eixEhZJ0/TyL3Vm_aZzI/AAAAAAAACuU/7lVeIm3AlYI/s320/19.JPG" alt="" id="BLOGGER_PHOTO_ID_5702392028820301618" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-4475769687480756422?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/10min-amrap-5-bench-press-13595lb-5.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://1.bp.blogspot.com/-Hh9eixEhZJ0/TyL3Vm_aZzI/AAAAAAAACuU/7lVeIm3AlYI/s72-c/19.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-5825685180035248641</guid><pubDate>Wed, 18 Jan 2012 18:06:00 +0000</pubDate><atom:updated>2012-01-19T12:07:04.981-06:00</atom:updated><title /><description>Snatch push press<br />7 sets of 2<br /><br />For time:<br />42-30-18<br />Ring pull-ups<br />84-60-36<br />Double unders<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-qLF-s6ex5O8/TxhbueTr1mI/AAAAAAAACuI/W91WzvDalxY/s1600/18.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-qLF-s6ex5O8/TxhbueTr1mI/AAAAAAAACuI/W91WzvDalxY/s320/18.JPG" alt="" id="BLOGGER_PHOTO_ID_5699406182405101154" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-5825685180035248641?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/snatch-push-press-7-sets-of-2-for-time.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://3.bp.blogspot.com/-qLF-s6ex5O8/TxhbueTr1mI/AAAAAAAACuI/W91WzvDalxY/s72-c/18.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-7276413171642571385</guid><pubDate>Tue, 17 Jan 2012 18:05:00 +0000</pubDate><atom:updated>2012-01-19T12:06:06.463-06:00</atom:updated><title /><description>7 rounds<br />5 Windshield wipers<br />5 each side TGU, 24/16kg<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/-2b7DDF-nzyw/TxhbfsK0xjI/AAAAAAAACt8/r5lS1jtfgmw/s1600/17.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/-2b7DDF-nzyw/TxhbfsK0xjI/AAAAAAAACt8/r5lS1jtfgmw/s320/17.JPG" alt="" id="BLOGGER_PHOTO_ID_5699405928427996722" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7276413171642571385?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/7-rounds-5-windshield-wipers-5-each.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://1.bp.blogspot.com/-2b7DDF-nzyw/TxhbfsK0xjI/AAAAAAAACt8/r5lS1jtfgmw/s72-c/17.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-8536147441014767055</guid><pubDate>Mon, 16 Jan 2012 18:04:00 +0000</pubDate><atom:updated>2012-01-19T12:05:03.166-06:00</atom:updated><title /><description>Front squat<br />5 sets of 5<br />Good mornings<br />5 sets of 5<br /><br />For time:<br />5 rounds<br />400m run<br />10 dead-lifts, 315/250lb<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-ZUpjpamP0xE/TxhbP3wmeiI/AAAAAAAACtw/NJRvU9MJfZg/s1600/16.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-ZUpjpamP0xE/TxhbP3wmeiI/AAAAAAAACtw/NJRvU9MJfZg/s320/16.JPG" alt="" id="BLOGGER_PHOTO_ID_5699405656661326370" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-8536147441014767055?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/front-squat-5-sets-of-5-good-mornings-5.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-ZUpjpamP0xE/TxhbP3wmeiI/AAAAAAAACtw/NJRvU9MJfZg/s72-c/16.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-7412077522690013800</guid><pubDate>Sun, 15 Jan 2012 18:03:00 +0000</pubDate><atom:updated>2012-01-19T12:03:57.176-06:00</atom:updated><title /><description>Rest day.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-o6rZ4Vpq0Kw/Txha-t3fy_I/AAAAAAAACtk/53ToUjKxHK8/s1600/15.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-o6rZ4Vpq0Kw/Txha-t3fy_I/AAAAAAAACtk/53ToUjKxHK8/s320/15.JPG" alt="" id="BLOGGER_PHOTO_ID_5699405361948118002" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7412077522690013800?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/rest-day_15.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-o6rZ4Vpq0Kw/Txha-t3fy_I/AAAAAAAACtk/53ToUjKxHK8/s72-c/15.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-5987154431827373950</guid><pubDate>Sat, 14 Jan 2012 18:01:00 +0000</pubDate><atom:updated>2012-01-19T12:02:44.897-06:00</atom:updated><title /><description>“Fight gone bad”<br />Sledge hammer<br />KB swings<br />Push press<br />Front squat<br />GHD back ext.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-r63bokicwOA/TxharVLjipI/AAAAAAAACtY/9pCdbcwQ7VE/s1600/14.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-r63bokicwOA/TxharVLjipI/AAAAAAAACtY/9pCdbcwQ7VE/s320/14.JPG" alt="" id="BLOGGER_PHOTO_ID_5699405028903848594" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-5987154431827373950?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/fight-gone-bad-sledge-hammer-kb-swings.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://3.bp.blogspot.com/-r63bokicwOA/TxharVLjipI/AAAAAAAACtY/9pCdbcwQ7VE/s72-c/14.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-7099528471609260385</guid><pubDate>Fri, 13 Jan 2012 18:00:00 +0000</pubDate><atom:updated>2012-01-19T12:01:38.734-06:00</atom:updated><title /><description>For time:<br />3 trips with prowler, 90/50lb<br />Row 1000m<br />50 GHD sit-ups<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-050FMfingTk/TxhacaQLNdI/AAAAAAAACtM/3NQBG2k6OL4/s1600/13.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/-050FMfingTk/TxhacaQLNdI/AAAAAAAACtM/3NQBG2k6OL4/s320/13.JPG" alt="" id="BLOGGER_PHOTO_ID_5699404772567365074" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-7099528471609260385?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/for-time-3-trips-with-prowler-9050lb.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://3.bp.blogspot.com/-050FMfingTk/TxhacaQLNdI/AAAAAAAACtM/3NQBG2k6OL4/s72-c/13.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-3580358700062716722</guid><pubDate>Thu, 12 Jan 2012 17:59:00 +0000</pubDate><atom:updated>2012-01-19T12:00:30.086-06:00</atom:updated><title /><description>20min AMRAP<br />5 pull-ups<br />10 clapping push-ups<br />10 each side kb snatches, 24/16kg<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-V1NQx5ZvmX4/TxhaMPK5HYI/AAAAAAAACtA/O7Jmz-QVrxI/s1600/12.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-V1NQx5ZvmX4/TxhaMPK5HYI/AAAAAAAACtA/O7Jmz-QVrxI/s320/12.JPG" alt="" id="BLOGGER_PHOTO_ID_5699404494714510722" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-3580358700062716722?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/20min-amrap-5-pull-ups-10-clapping-push.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-V1NQx5ZvmX4/TxhaMPK5HYI/AAAAAAAACtA/O7Jmz-QVrxI/s72-c/12.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-6142132186198023344</guid><pubDate>Wed, 11 Jan 2012 17:58:00 +0000</pubDate><atom:updated>2012-01-19T11:59:27.151-06:00</atom:updated><title /><description>Bench press with bands<br />7 sets of 2<br />Pendlay row<br />5 sets of 5<br /><br />Tabata holds<br />Go through 8 times:<br />plank<br />right side plank<br />left side plank<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-NTCRl8T3EhE/TxhZ7_q6yUI/AAAAAAAACs0/NVrW5OtGblI/s1600/11.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-NTCRl8T3EhE/TxhZ7_q6yUI/AAAAAAAACs0/NVrW5OtGblI/s320/11.JPG" alt="" id="BLOGGER_PHOTO_ID_5699404215675963714" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-6142132186198023344?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/bench-press-with-bands-7-sets-of-2.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://4.bp.blogspot.com/-NTCRl8T3EhE/TxhZ7_q6yUI/AAAAAAAACs0/NVrW5OtGblI/s72-c/11.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-2723317152116685890</guid><pubDate>Tue, 10 Jan 2012 17:57:00 +0000</pubDate><atom:updated>2012-01-19T11:58:21.033-06:00</atom:updated><title /><description>3 rounds<br />400m run<br />15 hpc, 135/95lb<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-W1oL6_UY2jc/TxhZq2gYV6I/AAAAAAAACso/BrtHwN92jzk/s1600/10.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-W1oL6_UY2jc/TxhZq2gYV6I/AAAAAAAACso/BrtHwN92jzk/s320/10.JPG" alt="" id="BLOGGER_PHOTO_ID_5699403921158068130" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-2723317152116685890?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/3-rounds-400m-run-15-hpc-13595lb.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://2.bp.blogspot.com/-W1oL6_UY2jc/TxhZq2gYV6I/AAAAAAAACso/BrtHwN92jzk/s72-c/10.JPG" height="72" width="72" /><thr:total>0</thr:total></item><item><guid isPermaLink="false">tag:blogger.com,1999:blog-2563527977862340200.post-6097411630894244884</guid><pubDate>Mon, 09 Jan 2012 17:47:00 +0000</pubDate><atom:updated>2012-01-19T11:57:27.680-06:00</atom:updated><title /><description>Box squats<br />DL rack pulls, 8in<br />5sets of 5 reps<br /><br />50 OHS, 95/65lb<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/--l9CdRnC8J0/TxhZeXsODSI/AAAAAAAACsc/5ZTAWnJsE6g/s1600/9.JPG"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/--l9CdRnC8J0/TxhZeXsODSI/AAAAAAAACsc/5ZTAWnJsE6g/s320/9.JPG" alt="" id="BLOGGER_PHOTO_ID_5699403706727796002" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2563527977862340200-6097411630894244884?l=cfmalicious.blogspot.com' alt='' /></div></description><link>http://cfmalicious.blogspot.com/2012/01/box-squats-dl-rack-pulls-8in-5sets-of-5.html</link><author>noreply@blogger.com (Nathan)</author><media:thumbnail xmlns:media="http://search.yahoo.com/mrss/" url="http://2.bp.blogspot.com/--l9CdRnC8J0/TxhZeXsODSI/AAAAAAAACsc/5ZTAWnJsE6g/s72-c/9.JPG" height="72" width="72" /><thr:total>0</thr:total></item></channel></rss>