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Jeremiah Bradford 04/17/2014 Clarksville, TN Karen with Deadlifts For Time
150 wall balls, 20 pound ball
everytime you drop the ball perform 3 deadlifts at 225 pounds		 17m 52s
Performed as RX
Jeremiah Bradford 04/17/2014 Clarksville, TN 15 min AMRAP 15 min AMRAP of
5 pull-ups
5 knees to elbow
5 dips		 14 rounds 0 reps
Performed as RX
Jeremiah Bradford 04/16/2014 None Bench Press and Jump Ropes 10-9-8-7-6-5-4-3-2-1 of
Bench Press adding weight each set
Jump Ropes
20-30-40-50-60-70-80-90-100
 20m 08s
Performed as RX
Jeremiah Bradford 04/16/2014 Clarksville,TN Strict Press Strict Press
5-5-5-5-5 at 70% of 1RM
3-3-3-3-3 at 80% of 1RM
2-2-2-2-2 at 90% of 1RM		 55 reps
Performed as RX
Jeremiah Bradford 04/15/2014 Clarksville, TN Power Cleans 3 reps every min on the min for 15 mins
at 185 pounds		 45 reps
Performed as RX
Jeremiah Bradford 04/15/2014 Clarksville, TN 10-1 Endurance WOD 10-9-8-7-6-5-4-3-2-1 of
75# snatch
box jumps, 30"
bar facing burpees, 75#
toes to bar		 28m 30s
Performed as RX
Jeremiah Bradford 04/14/2014 Clarksville, TN Time Trial * You will have 5M to Complete each Movement. If you are Unable to Complete the Movement in the Allotted time you will Score Total Reps Completed in the 5M. Movements can be Completed in any order you like and it is recommended that you Rest a min of 2M between Movements.

400m Run (For Time)

100 Pushups (CTF-Hands do NOT have to Release but Chest must visibly touch the Floor)

100 Air Squats (Bottom below Parallel. Hip Crease Open at Top)

100 Pull-ups (Arms Fully Extended at Bottom, Chin over Bar)

100 Situps (Arms Extend overhead, Reach Pass Toes)

500m Row (For Time)
 25m 00s
Performed as RX
Jeremiah Bradford 04/14/2014 Clarksville, TN Morning Circuit A. 5 rounds of 1 min at each station 60 sec rest after each round max reps at each station
DB push press 35#
DB shrugs #50
KBS
Push-ups
Sit-ups

B. 10 rounds of
200 meter sprints
30 sec rest between sprints		 45m 00s
Performed as RX
Jeremiah Bradford 04/10/2014 Clarksville, TN Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 87 reps
Performed as RX
Jeremiah Bradford 04/10/2014 Clarksville, TN Endurance WOD 5 rounds
10 shoudler to overhead, 95#
10 bent row, 95#
10 burpees
 12m 25s
Performed as RX
Jeremiah Bradford 04/09/2014 Clarksville, TN Clean and Jerk ladder with Run For Time:
Clean and Jerk

200m-1000m Run

*Clean and Jerk ascending from (M135-225) (W65-155) Increasing by 10# Each Round

**Run ascends by 200m Each Round t0 1000m and then descends back to 200m

For Example: 10 Clean and Jerk (135/65) 200m Run, 9 Clean and Jerk (145/105) 400m Run..Until you Reach 1000m and Run 1000m Twice then you descend by 200m and you Complete WOD with 1 Clean and Jerk (225/155) and a 200m Run. (200m,400m,600m,800m,1000m,1000m,800m,600m,400m,200m)
 52m 30s
Performed as RX
Jeremiah Bradford 04/08/2014 Clarksville, TN Push-ups, Sit-ups, Squats 10 rounds of
10 push-ups
10 sit-ups
10 squats		 8m 12s
Performed as RX
Jeremiah Bradford 04/08/2014 Clarksville, TN Man-Makers For Time
30 man-makers, 35 pound dumbbell		 17m 36s
Performed as RX
Jeremiah Bradford 04/08/2014 Clarksville, TN Endurance WOD For Time
25 Hang Cleans, 135#
40 KB swings, 50#
30 Pull-ups
20 KB swings, 50#
10 Pull-ups
25 Push Press, 135#
 17m 10s
Performed as RX
Jeremiah Bradford 04/07/2014 Clarksville, TN Back Squats and Box Jumps 15-10-5-10-15
185# Back Squats
Box Jumps, 24"		 12m 09s
Performed as RX
Jeremiah Bradford 04/07/2014 Clarksville, TN Bench Press Bench Press
135-155-175-185-205-225
 46 reps
Performed as RX
Jeremiah Bradford 04/04/2014 Clarksville, TN J-Brad 50 For time:
50 Box Jumps, 24/20in
50 Pull-ups
50 Hand Release Push-ups
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35lbs
50 Sit-ups
50 Medicine Ball Cleans 20/14
50 Burpees
50 Jumping Squats		 37m 06s
Performed as RX
Jeremiah Bradford 04/02/2014 Clarksville, TN Bench Press Bench Press
3-3-3-3-3
establish 3RM		 3RM 265# lbs
Performed as RX
Jeremiah Bradford 04/02/2014 Clarksville, TN 10-1 Front Squats and 30 DUs 10-1 of
115# Front Squats
30 double unders between sets		 14m 41s
Performed as RX
Jeremiah Bradford 04/02/2014 Clarksville, TN Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 15 reps
Performed as RX
Jeremiah Bradford 04/01/2014 Clarksville, TN Front Squats Front Squats
Starting at 135# and adding 10 pounds each set until failure		 135-145-155-165-175-185-195-205-215-225-235-245-255-265-275 lbs
Performed as RX
Jeremiah Bradford 04/01/2014 Clarksville, TN The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 18 rounds 6 reps
Performed as RX
Jeremiah Bradford 04/01/2014 Clarksville, TN Push Jerk Push Jerk
3 reps at 135# every 45 secs for 15 sets		 45 reps
Performed as RX
Jeremiah Bradford 04/01/2014 Clarksville Burpees For Time
100 Burpees 		10m 54s
Performed as RX
Jeremiah Bradford 03/31/2014 Clarksville, TN Bench Press and Pull-ups For Time
100 Bodyweight Bench Press (185)
100 Pull-ups
Perform max rep bench then perform same number of pull-ups until you reach 100 of each.		 34m 54s
Performed as RX
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