Sunday, September 30, 2012
Saturday, September 29, 2012
Saturday September 29, 2012
15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB
View Previous Times:
Monday November 14, 2011
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB
View Previous Times:
Monday November 14, 2011
Labels:
Burpees,
Gymnastics,
Kettlebells,
Weights
Friday, September 28, 2012
Friday September 28, 2012
"Cindy"
AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats
View Previous Times:
Saturday, November 12, 2011
AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats
View Previous Times:
Saturday, November 12, 2011
Thursday, September 27, 2012
Wednesday, September 26, 2012
Wednesday September 26, 2012
10 Rounds
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Time:
Friday February 03, 2012
5 Deadlifts (Body Weight)
10 Situps
15 Double Unders (45 singles)
View Previous Time:
Friday February 03, 2012
Tuesday, September 25, 2012
Tuesday September 25, 2012
7 Rounds
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)
The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.
View Previous Times:
Saturday, October 30, 2010
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)
The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.
View Previous Times:
Saturday, October 30, 2010
Monday, September 24, 2012
Sunday, September 23, 2012
Sunday September 23, 2012
AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Saturday, September 18. 2010
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges
View Previous Times:
Saturday, September 18. 2010
Labels:
AMRAP,
Gymnastics,
Lunges,
Ring Dips,
Toes to Bar
Saturday, September 22, 2012
Saturday September 22, 2012
AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 Kettlebells (44#/70#)
5 Pullups
View Previous Times:
Monday March 05, 2012
15 Box Jumps (20"/24")
10 Kettlebells (44#/70#)
5 Pullups
View Previous Times:
Monday March 05, 2012
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Pullups,
Weights
Friday, September 21, 2012
Thursday, September 20, 2012
Thursday September 20, 2012
500M Row
50 Wallballs (12#@9'/20#@10')
400M Row
40 Wallballs (12#@9'/20#@10')
300M Row
30 Wallballs (12#@9'/20#@10')
200M Row
20 Wallballs (12#@9'/20#@10')
100M Row
10 Wallballs (12#@9'/20#@10')
50 Wallballs (12#@9'/20#@10')
400M Row
40 Wallballs (12#@9'/20#@10')
300M Row
30 Wallballs (12#@9'/20#@10')
200M Row
20 Wallballs (12#@9'/20#@10')
100M Row
10 Wallballs (12#@9'/20#@10')
Wednesday, September 19, 2012
Tuesday, September 18, 2012
Monday, September 17, 2012
Monday September 17, 2012
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#)
View Previous Times:
Friday November 18, 2011
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#)
View Previous Times:
Friday November 18, 2011
Sunday, September 16, 2012
Sunday September 16, 2012
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday May 17, 2012
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Thursday May 17, 2012
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Saturday, September 15, 2012
Friday, September 14, 2012
Thursday, September 13, 2012
Thursday September 13, 2012
10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View Previous Times:
Wednesday, September 28, 2011
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)
View Previous Times:
Wednesday, September 28, 2011
Labels:
Burpees,
Gymnastics,
SDHP,
Thrusters,
Weights
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Tuesday September 11, 2012
"NEVER FORGET!"
21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps
View Previous Times:
Wednesday March 16, 2011
21-18-15-12-9-6-3
100' Walking Lunges
Pullups
Situps
View Previous Times:
Wednesday March 16, 2011
Labels:
Gymnastics,
Lunges,
Metabolic,
Pullups,
Situps
Monday, September 10, 2012
Monday, Septmeber 10, 2012
10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Tuesday, November 15, 2011
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)
View Previous Time:
Tuesday, November 15, 2011
Sunday, September 9, 2012
Saturday, September 8, 2012
Friday, September 7, 2012
Thursday, September 6, 2012
Wednesday, September 5, 2012
Wednesday September 05, 2012
Max Lift Day
Deadlifts
Cleans
Shoulder Press
Push Press
Jerks
Bench Press
Back Squat
Post Max Lifts to Comments. Be Careful.
You can do Shoulder Press, Push Press and Jerks as you find your weight for each in sequential order. Your lifts should be approximately 20% more for each of these 3.
Deadlifts
Cleans
Shoulder Press
Push Press
Jerks
Bench Press
Back Squat
Post Max Lifts to Comments. Be Careful.
You can do Shoulder Press, Push Press and Jerks as you find your weight for each in sequential order. Your lifts should be approximately 20% more for each of these 3.
Labels:
Back Squats,
Bench Press,
Cleans,
Deadlifts,
Jerks,
Push Press,
Shoulder Press,
Weights
Tuesday, September 4, 2012
Tuesday September 04, 2012
3 Rounds
15 Pullups
20 Burpees
15 Sumo-deadlift Highpulls (60/95#)
15 Pullups
20 Burpees
15 Sumo-deadlift Highpulls (60/95#)
Labels:
Burpees,
Gymnastics,
Pullups,
SDHP,
Weights
Monday, September 3, 2012
Sunday, September 2, 2012
Sunday September 02, 2012
15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run
Saturday, September 1, 2012
Saturday September 01, 2012
AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Friday, July 15, 2011
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Friday, July 15, 2011
Labels:
AMRAP,
Box Jumps,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Weights
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