L sit Chin-ups (strict):
BW(81kg) * 5 = 405kg
BW * 5 = 405kg
BW * 5 = 405kg
TOTAL = 1,215kg

Weighted Dips:
BW + 10kg x 6 = 546kg
BW + 10kg x 7 = 637kg
BW + 10kg x 7 = 637kg
TOTAL = 1,820kg

Seated Hammer Curl:
14kg x 8 = 224kg (each arm)
14kg x 8 = 224kg
14kg x 8 = 224kg
TOTAL = 672kg

One Arm Seated Dumbell Overhead Extension:
10kg * 8 = 160kg (each arm)
10kg * 8 = 160kg
10kg * 7 = 140kg
TOTAL = 460kg

Barbell Curls - Low to Middle/Middle to upper/Full motion.
24 x 17.5 = 420kg
24 x 17.5 = 420kg
24 x 17.5 = 420kg
TOTAL = 1,260kg

Skull Crushers
8 x 20kg = 160kg
8 x 20kg = 160kg
7 x 20kg = 140kg
TOTAL = 460kg

TOTAL= 5,887KG

4 sets
20 overhead squats x 20lbs
20 pushups

5 rounds for time of:
1 15ft L rope climb (did 10ft L-climb)
5 parallette HSPU
10 one legged OH squat @ 45# (did PVC overhead)

Muscle Up 10/8/6/4/2
HSPU 2/4/6/8/10

Hands tore on set of 8 muscle ups

Four rounds for time of:

1 Rope Climb, 15 ft
5 Handstand Push-ups
10 One Legged Overhead Squats

4 person team runs a 5k obstacle course in memory of charlotte's finest killed in the line of duty.

Ellen

Asian Flush

Bigred

TMFK

Our team was named CFSC Cops and Robbers and we did incredible. For a team where half the people hate to run, we rolled through this.
NICE WORK PEOPLE.

20 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

65 pound Overhead squat, 21 reps
21 Hand-release push-ups
150 yard Shuttle run
65 pound Overhead squat, 15 reps
15 Hand-release push-ups
100 yard Shuttle run
65 pound Overhead squat, 9 reps
9 Hand-release push-ups
50 yard Shuttle run

Max Effort Thrusters

5-5-3-3-3-1-1
Record highest successful thruster weight

5-5-3-2-2-1