Sunday January 13, 2019

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

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Tuesday, September 04, 2018

Saturday January 12, 2019

"Annie"

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

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Saturday, January 06, 2018

Tuesday January 08, 2019

AMRAP 20 Minutes
5 Thrusters (45/65#)
7 Hang Cleans
10 SDHP

Thursday December 27, 2018

5 Rounds
400m Run
15 Thrusters (35/55#)
10 Burpees

Sunday December 23, 2018

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

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Wednesday, December 24, 2014

Saturday December 22, 2018

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

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Sunday, September 03, 2017

Friday December 21, 2018

5 Rounds

200M Run

15 Deadlifts (60#/95#)

12 Power Cleans (60#/95#)

9 Front Squats (60#/95#)

6 Push Press/Jerks (60#/95#)

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Monday, May 11, 2015

Thursday December 20, 2018

400m Run
100m Farmer Carry (35/53# KB)
800m Run
100m Farmer Carry
400m Run

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Thursday, November 02, 2017

Sunday December 16, 2018

800m Run
then,
10 Rounds
10 Pushups
10 Squats
then,
800m Run

Wednesday December 12, 2018

40-30-20-10-5
Box Jumps (20/24")
Wallball Cleans (12/20#)

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