15/03/2011

"WOD031511-CFFB"
Complete:
Weighted Pull Ups 3x Max. Reps

J.T. @ 50lbs (3,4,3)

then complete the following sprints -;
10 x 50m Flying Starts
*45 secs rest between sets.

J.T. Fastest = 6.62secs
       Slowest = 7.30secs

08/03/2011

"Strength WOD-CFFB"
Deadlift 5X5
Ring Row 3 X MR

J.T. DL @ 100kg
       RR=13/12/11

"WOD030811-CFFB"
Complete:
4X2 Max. Height Box Jumps starting from a seated position (parallel box)
then complete the following sprints:
2X20m Sprints (rest 20 secs between efforts)
Rest 30 secs then...
4X30m Sprints (rest 30 secs between efforts)
Rest 30 secs then....
10X10m Flying Starts (rest 30 secs between efforts)

J.T. Box @ 42"
       Flying Starts = 1.21secs