Friday July 20, 2018

7 Rounds
7 Back extensions
3 Strict Muscle-ups

Thursday July 19, 2018

AMRAP 7 Minutes
25 Double Unders
10 Overhead Squats (45/75#)

Wednesday July 18, 2018

1000m Row
800m Run
1000m Row
800m Run
1000m Row

Tuesday July 03, 2018

5 Rounds
15 Squats
10 Clean and Jerks (60/95#)
5 GHD Situps
400m Run

Saturday June 30, 2018

1000m Row
800m Run
1000m Row

Friday June 29, 2018

18-15-12-9-6-3
Ring Dips
Overhead Squats (60/95#)

Wednesday June 27, 2018

3 Rounds
10 GHD Situps or 20 Situps
30 Thrusters (30/45#)
45 Double Unders

Tuesday June 26, 2018

10 1 Minute Rounds
5 Burpee-facing-bar
Snatches
Rest 2 minutes

Friday June 22, 2018

10 Rounds
200M Row
Rest 90 seconds

Thursday June 21, 2018

800m Run
then,
3 Rounds
20 Burpees
4 Power Cleans
6 Front Squats
then,
800m Run

Wednesday June 20, 2018

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

View previous times:
Thursday, September 17, 2018

Tuesday June 19, 2018

18-15-12-9-6-3
Power Cleans
200m Run

Saturday June 16, 2018

7 2-minute rounds
12 Calorie Row
Situps

Post total reps of situps

Thursday June 14, 2018

For max reps at each station:
Tabata dumbbell shoulder presses (25/35#)
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

Tuesday June 12, 2018

AMRAP 20 Minutes
5 Pullups
10 Wallballs
15 Kettlebell Swings

Sunday June 10, 2018

3 Rounds
25 Deadlifts (125/185#)
1000m Bike

Friday June 08, 2018

10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Push Press (60/95#)

Wednesday June 06, 2018

"Nancy"
5 Rounds
400m run
15 Overhead Squats (60/95#)

View Previous times:
Wednesday, August 29, 2012

Sunday June 03, 2018

3 Rounds
1 minute SDHP (60/95#)
1 minute Situps
1 minute Push Press (60/95#)
1 minute Situps
Rest 1 minute

Saturday June 03, 2018

800m run
30 Walking Lunges
21 Bench dips
800m Run
30 Walking Lunges
15 Bench dips
800m run
30 Walking Lunges
9 Bench Dips

Friday June 01, 2018

40 Wallballs
40 Weighted Step-ups (15/25#)
40 Pushups
40 Squats
40 Calorie row
40 Situps

Sunday May 27, 2018

AMRAP 10 Minutes
10 Deadlifts (bodyweight)
20 Situps

Saturday May 26, 2018

4 Rounds
10 Snatches (60/95#)
12 Burpees

Friday May 25, 2018

35 Handstand Pushups
35 Toes-to-bar
50 Calorie Row
35 DB Box Jump Overs (20/35#)
50 ft. DB OH Lunge - right arm
50 ft. DB OH Lunge - left arm

Wednesday May 23, 2018

50 Kettlebell Swings
25 Air Squats
1 Mile Run
25 Air Squats
50 Kettlebell Swings

Friday May 18, 2018

1000m Row
50 Double Unders
1 Mile Run

Wednesday May 16, 2018

5 Rounds
2 minutes Burpee Box Jumps
Rest 1 minute

Tuesday, May 15, 2018

3 Rounds
800m Run
40 Wallball Cleans

Sunday May 13, 2018

5 Rounds
250m Row Sprint (Goal sub 0:55)
25 Double Unders

Saturday May 12, 2018

21 Dumbbell Thrusters
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run