Monday, February 19, 2018

Monday February 19, 2018

"T"
5 Rounds
100M Sprint
10 Squat clean thrusters (115/75#)
15 Kettlebell swings (70/44#)
100M sprint

Rest 2 minutes

Sunday, February 18, 2018

Sunday February 18, 2017

4 Rounds
400M run
50 Double Unders

Friday, February 16, 2018

Friday February 16, 2018

AMRAP in 15 Minutes
8 Ring Dips
10 Box Jumps (20"/24")
12 OH Walking Lunges (45#/75#)*

*Mainsite RX'd Weight is 65#/95#.

The overhead lunge is preferably done with a weighted bar.

View Previous Times:

Wednesday, February 14, 2018

Saturday, February 10, 2018

Saturday February 10, 2018

AMRAP 12 minutes
9 Dumbbell Thrusters (20/35#)
5 Pullups

Friday, February 9, 2018

Friday February 09, 2018

AMRAP 15 minutes
12 Burpees
12 Push Press (45/75#)
200m Run

Wednesday, February 7, 2018

Saturday, February 3, 2018

Saturday February 03, 2018

30 OH Walking lunges (25/45# plate)
30 Knees-to-elbow
30 Situps
30 Calorie row
30 Situps
30 Knees-to-elbow
30 OH Walking lunges

Wednesday, January 31, 2018

Sunday, January 28, 2018

Sunday January 28, 2018

800m Run
then,
4 Rounds
20 Wallballs
15 Situps
10 Burpees
then,
800m Run

Friday, January 26, 2018

Friday January 26, 2018

21-15-9
Push Press
Power Cleans

Thursday, January 25, 2018

Thursday January 25, 2018

AMRAP 15 minutes
10 Box Jumps
10 Single-arm OHS (20/30# DB)
20 Situps

Wednesday, January 24, 2018

Wednesday January 24, 2016

10 Pullups
25 Thrusters (45/75#)
1000m Row
25 Thrusters
10 Pullups

Friday, January 19, 2018

Friday, January 19, 2018

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous times:
Saturday, March 04, 2017

Monday, January 15, 2018

Monday January 15, 2018

10 Ring dips
50 Situps
8 Ring dips
40 Situps
6 Ring dips
30 Situps
4 Ring dips
20 Situps
2 Ring dips
10 Situps

Sunday, January 14, 2018

Saturday, January 13, 2018

Saturday January 13, 2018

AMRAP 20 minutes
20 Wallball Cleans (20/12#)
30 Double Unders

Wednesday, January 10, 2018

Wednesday January 10, 2018

3 Rounds
250m Row
21 Kettlebell Swings (53/35#)
30 Walking Lunges

Sunday, January 7, 2018

Sunday January 07, 2018

10 Rounds
100m Sprint
Rest 90 seconds

Post fastest and slowest time

View Previous Times:
Saturday, June 21, 2014

Saturday, January 6, 2018

Saturday January 06, 2018

"Annie"

50-40-30-20-10
Double Unders
Situps

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Wednesday, April 12, 2017

Thursday, January 4, 2018

Thursday January 04, 2018

AMRAP
4 minutes Push press
4 minutes Burpees
4 minutes Running

Sunday, December 17, 2017

Sunday December 17, 2017

4 Rounds
500m Row
10 Overhead Squats (60/95#)

Wednesday, December 13, 2017

Wednesday December 13, 2017

60 Squats
50 Wallballs
40 Box Jumps
30 SDHP (35/53# KB)
20 Kettlebell Swings
10 Goblet Squats (35/53# KB)

Sunday, December 10, 2017

Sunday December 10, 2017

1 Mile Run,
Rest 2 minutes
Then,
20 Deadlifts
20 Hang cleans
20 Good Mornings
20 Overhead Squats
20 Push Press

Sunday, December 3, 2017

Wednesday, November 29, 2017

Wednesday November 28, 2017

50-40-30-20-10
Kettlebell Swings (35/53#)
Situps

Saturday, November 25, 2017

Saturday November 25, 2017

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

View Previous Times:
Tuesday, November 11, 2014

Friday, November 24, 2017

Friday November 24, 2017

Dirty Thirty

30 Box Jumps (20"/24")
30 Jumping Pullups
30 Kettlebell Swings (26#/35#)
30 Lunges (Steps)
30 Knees 2 Elbows (Situps)
30 Push Press (45/65#)
30 Back Extensions (Good Mornings w/30#/45# Bar)
30 Wallballs (12#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

Thursday, November 23, 2017

Thursday November 23, 2017

HAPPY THANKSGIVING!

AMRAP 15 minutes
250m Row
10 Push press (95/155#)
20 Situps

Wednesday, November 22, 2017