Thursday, August 16, 2018

Thursday August 16, 2018

3 Rounds
1 minute Row (calories)
1 minute GHD Situps
1 minute Pushups
1 minute Squats

Wednesday, August 1, 2018

Wednesday August 01, 2018

4 Rounds
30 OH Lunges (25/35#)
10 GHD Situps
200m Run

Tuesday, July 31, 2018

Tuesday July 31, 2018

5 Rounds
5 Deadlifts (bodyweight)
10 Burpees

Wednesday, July 25, 2018

Wednesday July 25, 2018

10 DB Power Snatch - left arm (20/35# DB)
10 DB Overhead Squat - Left arm
10 Pullups
10 DB Power Snatch - Right arm
10 DB Overhead Squat - Right arm
10 Pullups

Saturday, July 21, 2018

Saturday July 21, 2018

Back Squats 3-3-3-3
Thrusters 3-3-3-3
4 attempts at max hold L-sit

Friday, July 20, 2018

Friday July 20, 2018

7 Rounds
7 Back extensions
3 Strict Muscle-ups

Thursday, July 19, 2018

Thursday July 19, 2018

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

Wednesday, July 18, 2018

Wednesday July 18, 2018

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

Tuesday, July 3, 2018

Tuesday July 03, 2018

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

Saturday, June 30, 2018

Saturday June 30, 2018

1000m Row
800m Run
1000m Row

Friday, June 29, 2018

Friday June 29, 2018

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

Wednesday, June 27, 2018

Wednesday June 27, 2018

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

Tuesday, June 26, 2018

Tuesday June 26, 2018

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

Friday, June 22, 2018

Friday June 22, 2018

10 Rounds
200M Row
Rest 90 seconds

Thursday, June 21, 2018

Thursday June 21, 2018

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

Wednesday, June 20, 2018

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

Tuesday June 19, 2018

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

Saturday, June 16, 2018

Saturday June 16, 2018

7 2-minute rounds
12 Calorie Row
Situps

Post total reps of situps

Thursday, June 14, 2018

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

Tuesday June 12, 2018

AMRAP 20 Minutes
5 Pullups
10 Wallballs
15 Kettlebell Swings

Sunday, June 10, 2018

Sunday June 10, 2018

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

Friday, June 8, 2018

Friday June 08, 2018

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

Wednesday, June 6, 2018

Wednesday June 06, 2018

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

View Previous times:
Wednesday, August 29, 2012

Sunday, June 3, 2018

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 2, 2018

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 1, 2018

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

Sunday May 27, 2018

AMRAP 10 Minutes
10 Deadlifts (bodyweight)
20 Situps

Saturday, May 26, 2018

Saturday May 26, 2018

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

Friday, May 25, 2018

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

Wednesday May 23, 2018

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