12/13 workout 'COFFEY'

Saw this one on the main site today and thought it would be fun!

For time:
Run 800m
50 squats .75BW w/ max of 135#
50 bench press .75BW w/ max of 135#
Run 800m
35 squats .75BW w/ max of 135#
35 bench press .75BW w/ max of 135#
Run 800m
20 squats .75BW w/ max of 135#
20 bench press .75BW w/ max of 135#
Run 800m
1 muscle up (sub is 2 pull-ups and 4 dips)

Substitute as you need to, but should be a fun one! Hopefully not too difficult to set up...

Good luck!

Dec 6 Workout - Fran & Elizabeth Combo

This week's workout has 2 phases with a 5 min break in between.

Phase 1: Fran
21-15-9 for time
Thruster (95#)
Pull-ups (any style)

Precisely 5 minutes of rest

Phase 2: Elizabeth
21-15-9
Power Clean (.75 BW w/135# max)
Dips

Including your rest the fastest overall time wins. Good luck!

11/29 T-Day workout

Apologize for the late post, but couldn't leave this weekend hangin'.

From the main site:
15 min AMRAP
20 push-ups
50 squats

Happy Thanksgiving and good luck!

Sent from my iPhone