I completed “Wednesday – 5/22/13”.
May 22, 2013
Total Score: 31 & 32
A1: Push Press 3 x 12 @65#
A2: Weighted Lunges (farmers) 3 x 12 @20#
A3: Ring Rows (tough) 3 x 8

B: 4 rounds of
30 sec max burpees
30 sec rest
30 sec max row
60 sec rest
=31 and 32

I completed “CF Endurance”.
May 21, 2013
For Time: 9:11
10 goblet squats 26# kb
400m run
50 single jump rope skips
400m run
10 goblet squats 26# kb

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What happens to Olivia’s team when they find out who the mole is? Thanks for tuning in to the second season finale of Scandal tonight! Share this one proudly. It’s from our friends at ABC.

I completed “CF Endurance”.
May 9, 2013
For Time: 12:48
400m run
10 wall balls 14#
10 step ups
200m run
10 wall balls 14#
10 step ups
400m run
=12:48

I completed “CF Endurance”.
May 7, 2013
For Time: 0:00
4 rounds of
Run 50m
10 jumps squats
Run 50 m
=4:24

4 rounds of
10 double kb swings 20#
10 push ups
Hold 15 sec plank on last push up
=6:24

I completed “Monday – 5/6/13”.
May 6, 2013
For Time: 4:55
A: Push Press 1 RM- 130#

B: for time:
21-15-9
Box Jump Overs
Shoulder to Overhead @ 50% of “A”- 65#
=4:55

C: 50 Toes to Bar - not for time

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The Cardinals participate in the ‘banquet of chestnuts’. Share this one proudly. It’s from our friends at Showtime.

I completed “Friday – 5/3/13”.
May 3, 2013
For Rounds: 12 rounds
A: Bear Complex
(Power Clean plus Front Squat plus Push Press plus Back Squat plus Push Press)
=115#

B: “Cindy”
20 min amrap

5 pull-ups
10 push-ups
15 air squats

=12 rounds

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What is uncovered in the mole investigation? Thanks for tuning in to Scandal tonight! Keep tuning in on Thursdays at 10/9c. Share this one proudly. It’s from our friends at ABC.

I completed “CF Endurance”.
May 2, 2013
No Score - -
3 rounds
100m row
10 squat jumps
= 2:52

3 rounds
10kb swings
10 half burpees
= 4:48

3x3 dive bombers

Pull up skills

I completed “Wednesday – 5/1/13”.
May 1, 2013
For Time: 10:43
A: Shoulder Press: 5 x 3 @ 75%; rest 90 sec - 75#

B: Max Broad Jump; 3 attempts - 67”

C: 3 rounds for time
35 weighted sit-ups
35 box jump ups step downs
=10:43

I completed “CF Endurance”.
Apr 30, 2013
For Time: 5:28
3 rounds
100m run
10 squat jumps
10 walking lunge 10# plate overhead

I completed “Monday – 4/29/13” and set a new personal record.
Apr 29, 2013
No Score: - -
A: 1 RM Deadlift - 205# PR! (plus10)

B: Max Box Jump for Height - 29

C: Max 500m Row - 2:08.4 PR! (-:22)

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After Lucrezia and Alfonso’s wedding, Alfonso realizes that the political sands are shifting - and not in his favor. Share this one proudly. It’s from our friends at Showtime.

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