Sunday August 20, 2017

AMRAP 12 minutes
12 Box Jumps
6 Thrusters (60/95#)
6 Bar-facing Burpees

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Monday, November 09, 2015

Saturday August 19, 2017

AMRAP 12 minutes
5 Pullups
10 Power Cleans (70/110#)
20 Double Unders

Wednesday August 16, 2017

400m Run
40 Squats
10 Situps
400m Run
30 Squats
20 Situps
400m Run
20 Squats
30 Situps
400m Run
10 Squats
40 Situps

Wednesday July 05, 2017

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

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Sunday July 03, 2016

Tuesday July 04, 2017

10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps

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Thursday, January 14, 2010

Sunday July 02, 2017

3 Rounds
15 calorie Row
12 Power Snatch (60/95#)
9 Burpees

Saturday July 01, 2017

21-15-9
Front Squats (60/95#)
Kettlebell Swings (35/53#)

Wednesday June 28,2017

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

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Friday, June 06, 2014

Sunday June 25, 2017

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

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Friday, April 24, 2015

Saturday June 25, 2017

5K Run

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Wednesday, May 17, 2017

Wednesday June 21, 2017

500m Row
25 Kettlebell Swings (35/53#)
25 SDHP w/ KB
400m Run
25 Goblet Squats w/ KB
25 OH Lunges (25/45#)
500m Row

Sunday June 18, 2017

4 Rounds
400m Run
10 Power Cleans (60/95#)
10 Front Squats (60/95#)

Saturday June 17, 2017

750m Row
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbow

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Thursday, September 29, 2016

Wednesday June 14, 2017

1000m Row
50 Double Unders
750m Row
40 Situps
500m Row
30 Wallballs
250m Row
20 Pushups

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Wednesday, February 24, 2016

Wednesday June 07, 2017

2 Rounds
1000m Row
50 Double Unders

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Sunday, November 01, 2015

Sunday June 04, 2018

1 Mile Run
Rest 1 minute
50 Squats
40 Pushups

*Break up exercises any way you like

Saturday June 03, 2017

1 Mile Run
Rest 1 minute
50 Kettelbell Swings
50 Situps

*Break up exercises any way you like

Wednesday May 31, 2017

1/2 "Murph"

800M Run
10 Rounds
5 Pullups
10 Pushups (hand release)
15 Squats
800M Run

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Monday, May 25, 2015

Sunday May 28, 2017

2 Mile Run

Saturday May 27, 2017

3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)

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Wednesday, October 05, 2016

Wednesday May 24, 2017

400M Run
25 SDHP (45/75#)
25 Double Unders
25 Wallballs
25 Situps
400M Run
25 Situps
25 Wallballs
25 Double Unders
25 SDHP (45/75#)
400M Run

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Wednesday, March 09, 2016

Sunday May 21, 2017

AMRAP 20 minutes
400m Run
20 Situps
10 OH Squats (60/95#)

Saturday May 20, 2017

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Wednesday, October 26, 2016

Wednesday May 17, 2017

5K RUN

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Sunday, March 05, 2017

Wednesday May 10, 2017

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

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Tuesday, October 20, 2015

Tuesday May 09, 2017

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

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Tuesday, September 08, 2015

Sunday April 29, 2017

800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run

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Friday, August 08, 2014

Wednesday April 26, 2017

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

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Sunday April 23, 2017

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

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Tuesday, February 10, 2015

Saturday April 22, 2017

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

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Saturday, October 1, 2011