Jan 28th --- CFFB

SWOD:

10x2 banded squats with weight

Trose - 225

Shane - 275

Judass - 175

8x3 banded bench with weight

Trose - 205

Shane - 235

Judass - 135

Max rep ring dips with 20# vest

Trose - 20/21/18

Shane - 24/17/15

Judass - 5/4/2

Thursday Jan 27th- CFFB

SWOD -
PS 8x2
Trose - 135(2), 145(2), 150(4)
Shane - 135, 155,165,175,180,150(3)
Judass - 115, 125(2), 135(5)

Max Rep 1 arm DB row - 115#
Trose - 11/11/11
Shane- 20/17/17
Judass - 8/8/8

DWOD - 5 20's, 5 15's, 5 10's 30 sec rest between
20's:
1,3, 5 sprinted
2,4 prowler push with 2 plates
15's:
1,3,5 prowler push with 3 plates
2,4 sprinted
10's:
1,3,5 sprinted
2,4 prowler push with 3 plates

3x15 reverse hypers

Money Post by TTMJ

http://talktomejohnnie.com/diet/what-are-you-training-for

This shit is awesome

Tuesday Jan 25th - CFFB

Ok...so today we just proved how damn stupid we really are. No Doubt!!!

SWOD -

DL 3RM

Trose 420 (painful)

Shane 420 (531 money shot for 9) Damn!!

Judass 280 (531 money shot for 9) Nice Brotha

DWOD -

Death by Power Clean...1st minute 1 PC, 2nd minute 2 PC, 3rd minute 3 PC......etc. 65%

Trose - 9 +7 rounds 175#

Shane - 9 Rounds 175#

Judass - 10 Rounds 135#

Good Shit

GFY mafookas

Monday Jan 24 - CFFB

Oh Damn!!! Why do we put our heads together to come up with shit that just fooks us.

SWOD

Squat 5RM

Trose - 365

Shane - 405

Judass - 315

Press 5Rm

Trose - 165

Shane - 180

Judass - 135

DWOD - 40 yd sprint, 15 burpees, 40 yard sprint, 15 50# DB BOR (6 rounds)...We added a 2 plate prowler for the sprint...Genius

GFY mofos

Boom...Back at it!!!

Good Shit today from the crew. Made up a good one based off of Freddy's WOD the other day. Damn!!

6 Rounds for time:

10 Power Snatch

40 Yd Prowler Push (180#)

Trose 95# PS

Shanep 115# PS

Damn that one was tough.

Feeling like kicking some ass lately.. Could see some more nastiness in the near future.

Alright... we are on it now. Starts today

Rest day Workout was money...

10,10,10,5,5,5
Bar Curls (65,85,105,115,125,135)
Skullies (85,105,115,125,135,135)
K2Es

150 DUs

21-15-9:
Dumbbell Hammers 35's
Overhead ext with 30's
Medball sit ups 20#

Calves 3x20 185#

Burnout
20# dbs for 10's
Frost Raises
Side Raises
Upright
Curls
Kickbacks

GFY