Saturday December 08, 2018

750m Row
30 Kettlebell swings
500m Row
20 Kettlebell Swings
250m Row
10 Kettlebell Swings

Wednesday December 05, 2018

15-12-9-6-3
Thrusters (45/65#)
Power Snatch
Toes-to-bar

Saturday December 01, 2018

7 Rounds
10 Burpees
20 Situps

Wednesday November 28, 2018

2 Mile Run

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Sunday, September 23, 2018

Saturday November 24, 2018

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 (14#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

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Friday, November 24, 2017

Friday November 23, 2018

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

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Saturday, November 18, 2017

Thursday November 22, 2018

HAPPY THANKSGIVING

7 2-minute rounds
12 Calorie Row
Situps

Post total reps of situps

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Saturday, June 16, 2018

Wednesday November 21, 2018

800m Run
then,
4 Rounds
12 Pullups
9 Ring Dips
6 Pushups
then,
800m Run

Tuesday November 20, 2018

5 Rounds
10 Hang Squat Cleans
15 Pushups

Saturday November 17, 2018

5 2-Minute Rounds
12 Calorie Row
Max Rep Toes-to-bar
Rest 2 minutes

Friday November 16, 2018

4 Rounds
30 Walking Lunges
10 GHD Situps
10 Back Extensions
20 Jumping Pullups

Wednesday November 14, 2018

21-15-9
Overhead Squats (60/95#)
Box Jumps

Saturday November 10, 2018

3 Rounds
Max hang for time (from a pull-up bar)
Max reps of shoulder presses (45/65#)
Max-calorie row in 20 seconds
Max plank hold for time

Begin attempt at each exercise every 3 minutes

Friday November 09, 2018

200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)

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Sunday, March 19, 2017

Wednesday November 07, 2018

"Karen"

150 Wallball shots

Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'

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Monday, January 13, 2013

Sunday November 04, 2018

1 Mile Run
30 Walking Lunges
25 Squats
20 Situps
15 Pushups
10 Push press

Saturday November 03, 2018

3 Rounds
400m Run
21 SDHP (55/75#)
12 Burpees-over-bar

Thursday November 01, 2018

20 Burpees
400m Run
30 Pushups
400m Run
40 Walking Lunges
400m Run
50 Squats
400m Run
40 Walking lunges
400m Run
30 Pushups
400m Run
20 Burpees

Wednesday October 31, 2018

AMRAP 15 minutes
7 Box Jumps
14 Kettlebell Swings
200m Run

Sunday October 28, 2018

4 Rounds
20 Squat Cleans (65/95#)
800m Run

Saturday October 27, 2018

AMRAP 20 Minutes
25 Calorie Row
15 Back extensions
10 Good Mornings
10 GHD Situps
15 Situps

Friday October 26, 2018

AMRAP 7 Minutes
15 DB Push Press (25/40#)
30 Double Unders

Wednesday October 24, 2018

3 Rounds
750m Row
20 SDHP (45/75#)
10 Pullups

Saturday October 20, 2018

AMRAP 18 minutes
15 Box Jumps
12 Push press (60/95#)
9 Toes-to-bar

Thursday October 18, 2018

4 Rounds
50 Double Unders
25 Kettlebell Swings
10 Burpees

Wednesday October 17, 2018

5K Run

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Sunday, May 06, 2018

Saturday October 13, 2018

1000m Row
40 Situps
750m Row
30 Kettlebell Swings
500m Row
20 DB Push Press (20/35#)
250m Row
10 Back Extensions

Friday October 12, 2018

50 Wallballs
35 Pullups
35 Wallballs
20 Pullups
20 Wallballs
10 Pullups

Thursday October 11, 2018

4 Rounds
400m Run
200m Farmer Carry (35/50# DB)

Wednesday October 03, 2018

15 GHD Situps
40 Single-arm DB Snatch (20/35#)
50 Dumbbell box step-overs (20/24")
40 Single-arm DB Snatch
15 GHD Situps