Saturday April 21, 2018

AMRAP 20 Minutes
10 Pushups
20 Situps
30 Calorie Row

Friday April 20, 2018

7 Rounds
5 Power Snatch (45/65#)
200m Sprint (sub 1:00)

Wednesday April 18, 2018

"Elizabeth"
21-15-9
Cleans (95/135#)
Ring Dips

View Previous Times:
Friday, March 07, 2014

Tuesday April 17, 2018

For time:
1.25 Mile Run
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Wednesday, November 01, 2018

Sunday April 15, 2018

AMRAP 12 minutes
50 ft Bear Crawl
50 ft Walking Lunges

Saturday April 14, 2018

100 Burpees

View Previous Times:
Saturday, October 29, 2016

Wednesday April 11, 2018

30-20-10
Dumbbell Thrusters (25/35#)
Toes-to-bar

Sunday April 08, 2018

AMRAP 10 Minutes
8 Pullups
8 SDHP (55/75#)

Saturday April 07, 2018

2 Rounds for max reps of:
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute

Friday April 06, 2018

600m Run
Then
21-15-9
Box Jumps
Bench Dips
Then
600m Run

Wednesday April 04, 2018

5 Rounds
400m Run
15 Thrusters (60/95#)

Sunday April 01, 2018

400m Single-arm barbell farmer carry (25/35#)
31 Situps
31 Pushups
31 Front Squats (25/35#)
200m Single-arm barbell farmer carry (35/55#)
31 Situps
31 Pushups
31 Hang Power Cleans (35/55#)
200m Single-arm barbell farmer carry (35/55#)

Saturday March 31, 2018

3 Rounds
800m Run
25 Kettlebell Swings
25 Situps

Friday March 30 2018

Hike, Run, Bike

Sunday March 25, 2018

AMRAP 14 Minutes
50 Double Unders
20 Overhead squats (45/75#)
50 Double Unders
12 Pushups
50 Double Unders
20 Dumbbell Clean and Jerks (35/50#)
50 Double Unders
12 Pushups

Saturday March 24,2018

4 Rounds
400m run
10 Box Jumps
10 Ring Dips

Friday March 23, 2018

15-12-9-6-3
Dumbbell Hang Clean &Jerks (35/50#)
Pullups

Tuesday March 20, 2018

4 Rounds
30 Kettlebell swings (35/53#)
30 Burpees
30 Situps

Sunday March 18, 2018

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

View Previous Times:
Wednesday, April 19, 2017

Saturday March 17, 2018

AMRAP 15 Minutes
7 Push Press (60/95#)
10 Overhead Squats (60/95#)
15 Situps

View Previous Times:
Friday, March 30, 2012

Friday March 16, 2018

150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)

Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.

View Previous Times:
Tuesday, April 07, 2015

Thursday March 15, 2018

21-18-15-12-9-6-3
Power Cleans
Pistols

Wednesday March 14, 2018

800m Run,
Then,
21-15-9
Ring or Bench dips
Situps
then,
800m Run

Monday March 12, 2018

250m Row
Rest 1 minute
500m Row
Rest 1 minute
1000m Row
Rest 1 minute
500m Row
Rest 1 minute
250m Row

Sunday March 11, 2018

12.2

1-2-3-4-5-6-7-8-9-10
DB Squats (35/50#)
Bar-facing Burpees
then,
1 Rep Max Power Clean

*Must complete in 12 minutes

Friday March 09, 2018

4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps

View Previous Times:
Monday, January 19, 2015

Thursday March 08, 2018

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

View Previous Times:
Thursday, November 09, 2017

Tuesday March 06, 2018

21-15-9
200m Run
Kettlbell Swings
SDHP w/ KB
Good Mornings w/KB

Sunday March 04, 2018

4 Rounds
400m Run
30 Box Jumps
30 Wallballs

Friday March 02, 2018

AMRAP 12 minutes
20 Situps
10 Left arm Overhead Walking Lunges (20/30# DB)
10 Right arm Overhead Walking Lunges