3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)
View Previous Times:
Friday March 15, 2013
Tuesday, December 31, 2013
Tuesday December 31, 2013
Labels:
Gymnastics,
Jerks,
Jumprope,
Metabolic,
Push Press,
Pushups,
Situps,
Squats,
Weights
Monday, December 30, 2013
Sunday, December 29, 2013
Saturday, December 28, 2013
Saturday December 28, 2013
5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Thursday July 04, 2013
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Thursday July 04, 2013
Labels:
Burpees,
Gymnastics,
Jumprope,
Lunges,
Metabolic
Friday, December 27, 2013
Thursday, December 26, 2013
Thursday December 26, 2013
900M Sandbag Run (35#/60#)
then,
25-20-15-10-5
Front Squats (60#/95#)
KB Swings (35#/53#)
then,
900M Sandbag Run (35#/60#)
then,
25-20-15-10-5
Front Squats (60#/95#)
KB Swings (35#/53#)
then,
900M Sandbag Run (35#/60#)
Labels:
Front Squats,
Kettlebells,
Metabolic,
Sandbag Run,
Weights
Wednesday, December 25, 2013
Tuesday, December 24, 2013
Monday, December 23, 2013
Monday December 23, 2013
"Annie"
50-40-30-20-10
Double Unders
Situps
*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.
View Previous Times:
Monday July 01, 2013
50-40-30-20-10
Double Unders
Situps
*If doing singles for jumprope, do 3x the amount of double unders (150, 120, 90, 60, 30) and add a 400m run to the beginning and end of the workout.
View Previous Times:
Monday July 01, 2013
Labels:
Annie,
Gymnastics,
Jumprope,
Metabolic,
Situps
Sunday, December 22, 2013
Sunday December 22, 2013
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.
View Previous Times:
Monday, December 24, 2012
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:
Monday, December 24, 2012
Labels:
Box Jumps,
Burpees,
Deadlifts,
Gymnastics,
Jerks,
Kettlebells,
Knees to Elbows,
Overhead Squats,
Pullups,
Push Press,
SDHP,
Situps,
Squat Cleans,
Weights
Saturday, December 21, 2013
Friday, December 20, 2013
Thursday, December 19, 2013
Wednesday, December 18, 2013
Tuesday, December 17, 2013
Tuesday December 17, 2013
5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
View Previous Times:
Tuesday, December 27, 2011
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees
View Previous Times:
Tuesday, December 27, 2011
Monday, December 16, 2013
Monday December 16, 2013
5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
View Previous Times:
Sunday, December 16, 2012
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
View Previous Times:
Sunday, December 16, 2012
Labels:
Box Jumps,
Gymnastics,
Kettlebells,
Pullups,
Thrusters,
Weights
Sunday, December 15, 2013
Saturday, December 14, 2013
Saturday December 14, 2013
"Michael"
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday May 11, 2013
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
View Previous Times:
Saturday May 11, 2013
Labels:
Back Extensions,
Good Mornings,
Gymnastics,
Metabolic,
Run,
Situps
Friday, December 13, 2013
Friday December 13, 2013
5 Rounds
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute
*Mainsite RX'd Weight is 125#/185#
View Previous Times:
Tuesday December 04, 2012
50 Double Unders (150 Singles)
10 Push Press/Jerks (80#/135#)*
Rest 1 Minute
*Mainsite RX'd Weight is 125#/185#
View Previous Times:
Tuesday December 04, 2012
Labels:
Jerks,
Jumprope,
Metabolic,
Push Press,
Weights
Thursday, December 12, 2013
Wednesday, December 11, 2013
Wednesday December 11, 2013
AMRAP in 15 minutes
9 Deadlifts (100#/155#)
12 Pushups (Hand Release)
15 Box Jumps (20"/24")
View Previous Times:
Tuesday, August 23, 2011
9 Deadlifts (100#/155#)
12 Pushups (Hand Release)
15 Box Jumps (20"/24")
View Previous Times:
Tuesday, August 23, 2011
Labels:
Box Jumps,
Deadlifts,
Gymnastics,
Pushups,
Weights
Tuesday, December 10, 2013
Tuesday December 10, 2013
20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run
There are 4 Runs. One at the beggining of each round and finish with one.
View Previous Times:
Friday, September 09, 2011
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run
There are 4 Runs. One at the beggining of each round and finish with one.
View Previous Times:
Friday, September 09, 2011
Labels:
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Run,
Situps,
Weights
Monday, December 9, 2013
Sunday, December 8, 2013
Sunday December 08, 2013
Row 2k or Run 2k (2000m = 1.25 miles)
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs
View Previous Times:
Monday, February 13, 2012
50 Wallballs (12# @ 9ft./20# @ 10 ft.)
Row 1k or Run 1k (1000m)
35 Wallballs
Row 500m or Run 500m
20 Wallballs
View Previous Times:
Monday, February 13, 2012
Saturday, December 7, 2013
Saturday, December 7, 2013
5 Rounds
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute
View Previous Times:
Monday, June 25, 2012
12 Toes-to-bar
12 Power Cleans (80/135#)
30 Air Squats
Rest 1 minute
View Previous Times:
Monday, June 25, 2012
Labels:
Cleans,
Gymnastics,
Squats,
Toes to Bar,
Weights
Friday, December 6, 2013
Thursday, December 5, 2013
Thursday December 05, 2013
30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)
View Previous Times:
Sunday January 20, 2013
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)
View Previous Times:
Sunday January 20, 2013
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pushups,
Situps
Wednesday, December 4, 2013
Wednesday December 04, 2013
AMRAP in 12 Minutes
7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")
*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.
View Previous Times:
Sunday December 09, 2012
7-14-21
Front Squats (60#/95#)
Pushups (Hand Release)
Box Jumps (20"/24")
*1 Round consists of 7 FS's, 7 PU's, 7 BJ's, 14 FS's, 14 PU's, 14 BJ's, 21 FS's, 21 PU's and 21 BJ's. Then Repeat.
View Previous Times:
Sunday December 09, 2012
Labels:
Box Jumps,
Front Squats,
Gymnastics,
Pushups,
Weights
Tuesday, December 3, 2013
Monday, December 2, 2013
Monday December 02, 2013
3 Rounds
800M Run
30 Thrusters (45#/75#)
30 SDHP (45#/75#)
View Previous Times:
Monday August 22, 2011
800M Run
30 Thrusters (45#/75#)
30 SDHP (45#/75#)
View Previous Times:
Monday August 22, 2011
Sunday, December 1, 2013
Sunday December 01, 2013
800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run
View Previous Times:
Saturday June 29, 2013
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run
View Previous Times:
Saturday June 29, 2013
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