3 Rounds
15 Thrusters (60#/95#)
30 Situps
View Previous Times:
Sunday July 04, 2010
Friday, December 31, 2010
Thursday, December 30, 2010
Wednesday, December 29, 2010
Wednesday December 29, 2010
400M Run
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run
View Previous Times:
Thursday July 01, 2010
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run
View Previous Times:
Thursday July 01, 2010
Labels:
Gymnastics,
Jumprope,
Metabolic,
Run,
Situps
Tuesday, December 28, 2010
Tuesday December 28, 2010
For time:
1.25 mile run (around North Lake)
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:
Saturday July 10, 2010
1.25 mile run (around North Lake)
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:
Saturday July 10, 2010
Monday, December 27, 2010
Sunday, December 26, 2010
Sunday December 26, 2010
21-18-15-12-9-6-3
Power Snatches (60#/95#)
Wallballs (12#/20#)
Knees 2 Elbows
Power Snatches (60#/95#)
Wallballs (12#/20#)
Knees 2 Elbows
Labels:
Gymnastics,
Knees to Elbows,
Snatches,
Wallballs,
Weights
Saturday, December 25, 2010
Saturday December 25, 2010
MERRY CHRISTMAS
3 Rounds
400M Run
15 Pullups
50 Squats
15 Pullups
3 Rounds
400M Run
15 Pullups
50 Squats
15 Pullups
Labels:
Gymnastics,
Metabolic,
Pullups,
Run,
Squats
Friday, December 24, 2010
Thursday, December 23, 2010
Thursday December 23, 2010
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.
View Previous Times:
Thursday December 24, 2009
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.
View Previous Times:
Thursday December 24, 2009
Times:
Labels:
Box Jumps,
Burpees,
Cleans,
Deadlifts,
Gymnastics,
Jerks,
Kettlebells,
Knees to Elbows,
Pullups,
Pushups,
SDHP,
Situps,
Squat Cleans,
Weights
Wednesday, December 22, 2010
Tuesday, December 21, 2010
Monday, December 20, 2010
Monday December 20, 2010
3 Rounds
20 Box Jumps (20"/24")
20 Kettlebells (35#/53#)
20 Thrusters (45#/75#)
200M Sandbag Run (25#/40#)
20 Box Jumps (20"/24")
20 Kettlebells (35#/53#)
20 Thrusters (45#/75#)
200M Sandbag Run (25#/40#)
Times:
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Sandbag Run,
Thrusters,
Weights
Sunday, December 19, 2010
Sunday December 19, 2010
1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
Time each run!
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
Time each run!
Saturday, December 18, 2010
Friday, December 17, 2010
Friday December 17, 2010
AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Pullups,
Weights
Thursday, December 16, 2010
Thursday December 16, 2010
4 Rounds
500M Row
20 Burpees
10 S2OH - Push Press/Jerk (85#/135#)
500M Row
20 Burpees
10 S2OH - Push Press/Jerk (85#/135#)
Labels:
Burpees,
Gymnastics,
Metabolic,
Push Press,
Row,
Weights
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Monday, December 13, 2010
Monday December 13, 2010
5 Rounds
50 Jump and touch (12"/18")
40 Squats
30 Situps
20 Pushups
10 Pullups
Note: For "jump and touch" measure 12 or 18 inches above your normal reach. Place tape on a wall or hang something from ceiling at this height to jump and touch.
50 Jump and touch (12"/18")
40 Squats
30 Situps
20 Pushups
10 Pullups
Note: For "jump and touch" measure 12 or 18 inches above your normal reach. Place tape on a wall or hang something from ceiling at this height to jump and touch.
Labels:
Gymnastics,
Pullups,
Pushups,
Situps,
Squats
Sunday, December 12, 2010
Saturday, December 11, 2010
Saturday December 11, 2010
4 Rounds
20 Back Squats (85#/135#)
10 Box Jumps (24"/30")
50 Double Unders (150 Singles)
We are now doing 3X's for sub
20 Back Squats (85#/135#)
10 Box Jumps (24"/30")
50 Double Unders (150 Singles)
We are now doing 3X's for sub
Labels:
Back Squats,
Box Jumps,
Gymnastics,
Jumprope,
Metabolic,
Weights
Friday, December 10, 2010
Thursday, December 9, 2010
Wednesday, December 8, 2010
Wednesday December 08, 2010
AMRAP in 10 Minutes
4 HSPU
8 KB (44#/70#)
12 Situps
4 HSPU
8 KB (44#/70#)
12 Situps
Labels:
AMRAP,
Gymnastics,
Handstand Pushups,
Kettlebells,
Situps,
Weights
Tuesday, December 7, 2010
Tuesday December 07, 2010
30 Box Jumps (20"/24")
30 Push press/jerk (85#/135#)
200m Sandbag Run (25#/40#)
20 Box Jumps
20 Push press/jerk
400m Sandbag Run
10 Box Jumps
10 Push press/jerk
600m Sandbag Run
30 Push press/jerk (85#/135#)
200m Sandbag Run (25#/40#)
20 Box Jumps
20 Push press/jerk
400m Sandbag Run
10 Box Jumps
10 Push press/jerk
600m Sandbag Run
Labels:
Box Jumps,
Metabolic,
Push Press,
Sandbag Run,
Weights
Monday, December 6, 2010
Sunday, December 5, 2010
Sunday December 05, 2010
7 Rounds
10 Kettlebell Swings (44#/70#)
10 Pullups
10 Kettlebell Swings (44#/70#)
10 Pullups
Labels:
Gymnastics,
Kettlebells,
Pullups,
Weights
Saturday, December 4, 2010
Saturday December 04, 2010
5 Rounds
500m Row
7 Thrusters (85/135#)
Add 20-30% of normal thruster weight
View previous times: January 30, 2010
500m Row
7 Thrusters (85/135#)
Add 20-30% of normal thruster weight
View previous times: January 30, 2010
Friday, December 3, 2010
Thursday, December 2, 2010
Wednesday, December 1, 2010
Wednesday December 01, 2010
AMRAP in 20 Minutes
7 Toes 2 Bar
100' Lunges
7 Ring Dips
7 Toes 2 Bar
100' Lunges
7 Ring Dips
Labels:
AMRAP,
Gymnastics,
Lunges,
Metabolic,
Ring Dips,
Toes to Bar
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