Saturday, October 31, 2015

Saturday October 31, 2015

400m Run
then
21-15-9
Wallballs
Situps
then,
400m Run

Friday, October 30, 2015

Thursday, October 29, 2015

Thursday October 29, 2015

3 Rounds
400m Run
30 Double Unders
20 Kettlebell Swings (35/53#)

Wednesday, October 28, 2015

Wednesday October 28, 2015

AMRAP in 12 Minutes
1 Minute of Box Jumps (20"/24")
1 Minutes of SDHP (60#/95#)
2 Minute of Box Jumps (20"/24")
2 Minutes of SDHP (60#/95#)
3 Minute of Box Jumps (20"/24")
3 Minutes of SDHP (60#/95#)

View Previous Times:
Tuesday, May 13, 2014

Tuesday, October 27, 2015

Monday, October 26, 2015

Monday October 26, 2015

15-12-9
Clean & Jerks (80/135#)
Pullups

Sunday, October 25, 2015

Sunday October 25, 2015

ACTIVE REST DAY
OR
MAKE-UP DAY

Saturday, October 24, 2015

Friday, October 23, 2015

Friday October 23, 2015

3 Rounds
500m Row
21 Burpees
12 Thrusters (60/95#)

Thursday, October 22, 2015

Thursday October 22, 2015

400m Run
20 Turkish Get-ups 
400m Run
20 Pushups
400m Run
20 Box Jumps (20/24)
400m Run

Wednesday, October 21, 2015

Tuesday, October 20, 2015

Tuesday October 20, 2015

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

View Previous Times:
Monday, November 03, 2014

Monday, October 19, 2015

Monday October 19, 2015

4 Rounds
10 Front squats (70/110#)
10 Burpee Pull-ups

View Previous times:
Thursday, November 20, 2014

Sunday, October 18, 2015

Saturday, October 17, 2015

Saturday October 17, 2015

10 Box Jumps (24/30")
10 Pullups
20 Kettlebell swings (44/70#)
20 One-legged squats, alternating
30 Toes-to-bar
30 Overhead Squats (45/75#)
40 Situps
40 Wallball Cleans (12/20#)
50 Burpees
50 Double Unders

Friday, October 16, 2015

Thursday, October 15, 2015

Wednesday, October 14, 2015

Wednesday October 14, 2015

5 Rounds
15 Barbell Overhead Walking Lunges (30#/45#)*
21 Burpees

* May Sub with Bumper Plate

View Previous times:
Monday, July 21, 2014

Tuesday, October 13, 2015

Tuesday October 13, 2015

5 Rounds
10 KB Swings
10 Burpees
10 Pushups (Hand Release)
10 Squats
10 Double Unders (30 Singles)

and then,
Do a 1 mile run*
Time the run separately - you may rest before the run

View Previous Times:
Thursday, April 03, 2014

Monday, October 12, 2015

Sunday, October 11, 2015

Sunday October 11, 2015

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press/Jerks (60#/95#)

View Previous Times:
Monday, March 30, 2015

Saturday, October 10, 2015

Saturday October 10, 2015

10 Rounds
250m Row
Rest 2 minutes

*Post times for each row

View Previous Times:
Wednesday, October 01, 2014

Friday, October 9, 2015

Thursday, October 8, 2015

Thursday October 08, 2015

21-15-9
Toes-to-Bar
Power Snatch (70/115#)

*May sub Clean and Jerk for Power Snatch

View Previous times:
Friday, October 24, 2014

Wednesday, October 7, 2015

Wednesday October 07, 2015

30 Deadlifts (110/185#)
30 Calorie Row
30 Overhead Squats (60/95#)

Tuesday, October 6, 2015

Monday, October 5, 2015

Monday October 05, 2015

AMRAP in 15 minutes
15 OH Lunges (25/45#)
15 Situps
15 Good Mornings (30/45#)
20 Double Unders

Sunday, October 4, 2015

Sunday October 04, 2015

ACTIVE REST DAY
or
MAKE-UP DAY

Saturday, October 3, 2015

Friday, October 2, 2015

Friday October 02, 2015

Max Rep Double Unders in 2 minutes
After a sufficient rest
Run 1 mile

View Previous Times:
Saturday, November 29, 2014

Thursday, October 1, 2015

Thursday October 01, 2015

5 Rounds
400M Run
12 Thrusters (60#/95#)
Rest 2 minutes

View Previous Times:
Wednesday, October 22, 2014