Monday May 20, 2019

800m Run
then,
5 Rounds
10 Ring Dips
10 Situps
then
800m Run

Saturday May 18, 2019

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

View Previous Times:
Tuesday, May 09, 2017

Friday May 17, 2019

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

View Previous Times:
Wednesday, May 02, 2018

Monday May 13, 2019

500M Row
then,
5 Rounds
10 Deadlifts (bodyweight)
10 Burpees
then
500M Row

Saturday May 12, 2019

Tabata This

Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp

View Previous Times:
Tuesday, August 06, 2013

Friday May 12, 2019

400m Run,
then
21-15-9
Front squats (60/95#)
Kettlebell Swings
then,
400m Run

Wednesday May 08, 2019

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

View Previous Times:
Monday, July 04, 2016

Monday May 06, 2019

5 Rounds
7 Left arm DB Rows (35/50#)
7 Right arm DB Rows
21 Pushups
500m Row

Friday May 03, 2019

AMRAP 12 Minutes
7 Kettlebell SDHP (35/53#)
7 Kettlebell Swings

View Previous Times:
Wednesday, July 22, 2015

Thursday May 02, 2019

AMRAP 12 Minutes

5 Muscle-Ups
20 Walking Lunges

Then,

5 Minutes practice
L-Sit Hold
Plank Hold

Monday April 29, 2019

3 rounds
500m Row
50 Double Unders
20 Thrusters (45/75#)

Sunday April 28, 2019

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

View Previous times:
Sunday, April 08, 2019

Saturday April 27, 2019

2.5 Mile Run

Friday April 26, 2019

21-15-9
200m Run
Kettlebell Swings (35/53#)
SDHP with KB
Good Mornings w/KB

Wednesday April 24, 2019

5K Run

View Previous Times:
Wednesday, October 17, 2018

Tuesday April 23, 2019

400m Run
9 Goblet Squats (35/53#)
9 Weighted DB Lunges (20/35#)
400m run
15 Goblet Squats
15 Weighted DB Lunges
400m Run
21 Goblet Squats
21 Weighted DB Lunges

Monday April 15, 2019

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

View Previous Times:
Sunday, March 18, 2018

Saturday April 13, 2019

3 Rounds
1000M Row
Rest 2 Minutes

Friday April 12, 2019

5 Rounds
9 Deadlifts (95/135#)
5 Squat Cleans
3 Thrusters

Wednesday April 10, 2019

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

View Previous Times:
Friday, April 14, 2017

Monday April 08, 2019

3 Rounds
15 Power Snatches (60/95#)
15 Thrusters
1000M Row

Saturday April 06, 2019

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

View previous times:
Thursday, January 24, 2019

Friday April 05, 2019

3 Rounds
20 Walking Lunges
30 Wallballs
40 Double Unders

Tuesday April 02, 2019

10 Box jumps, 1 Kettlebell Swing
9 Box Jumps, 2 Kettlebells Swings
8 Box Jumps, 3 Kettlebells Swings
7 Box Jumps, 4 Kettlebells Swings
6 Box Jumps, 5 Kettlebells Swings
5 Box Jumps, 6 Kettlebells Swings
4 Box Jumps, 7 Kettlebells Swings
3 Box Jumps, 8 Kettlebells Swings
2 Box Jumps, 9 Kettlebells Swings
1 Box Jumps, 10 Kettlebells Swings

Monday April 01, 2019

4 Rounds
400M Run
50 Squats

View Previous Times:
Tuesday February 05, 2013

Saturday March 30, 2019

500m Row
21 Thrusters (95/135#)
1000m Row
15 Thrusters
500m Row
21 Thrusters

Friday March 29, 2019

5 Rounds
100 ft. Lunges (30 steps)
10 Pullups
20 Pushups

Sunday March 24, 2019

3 Rounds
10 Snatches
12 Bar-facing burpees

Rest 3 minutes

Then, 3 Rounds
10 Bar muscle-ups
12 Bar-facing burpees

Friday March 22, 2019

800m Run
then,
10 Rounds
10 Wallballs
10 Situps
then,
800m Run

Wednesday March 20, 2019

200 ft. Overhead Lunge w/ dumbbell (35/50#)
50 Dumbbell weighted step-ups (20/24" box)
50 Handstand Pushups
200 ft Handstand walk or Bear crawl

Tuesday March 19, 2019

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

View Previous Times:
Thursday, March 28, 2013

Sunday March 17, 2019

21 Single-arm dumbbell rows, each arm (35/50#)
9 Ring dips, strict
30 Squats
15 Single-arm dumbbell rows
12 Ring dips
30 Squats
9 Single-arm dumbbell rows
15 Ring dips
30 Squats

Monday March 11, 2019

3 Rounds
500m Row
15 Pullups
30 Pushups

Sunday March 10, 2019

2 Rounds for max reps of:
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute

View Previous Times:
Saturday, April 07, 2018

Thursday March 07, 2019

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

View Previous Times:
Sunday, November 11, 2017

Monday March 04, 2019

3 Rounds
21 Back Extension
21 GHD Situps
21 Burpees over bar
21 Push Press (45/75#)

Sunday March 03, 2019

25 Toes-to-bar
50 Double Unders
15 Squat Cleans (45/75#)
25 Toes-to-bar
50 Double Unders
13 Squat Cleans (55/85#)
25 Toes-to-bar
50 Double Unders
15 Squat Cleans (60/95#)

Thursday February 28, 2019

AMRAP 15 Minutes
19 Wallballs
19 Calorie Row

Wednesday February 27, 2019

21-15-9
Deadlifts (Bodyweight)
Burpees facing bar

Wednesday February 20, 2019

3 Rounds
15 Power Snatches
15 Thrusters (60/95#)

Monday February 18, 2019

40-30-20-10
Wallballs
Row (calories)
Situps

View Previous Times:
Saturday, April 28, 2018

Saturday February 16, 2019

7 Rounds
11 Deadlifts (bodyweight)
100M Sprint

View Previous Times:
Friday, November 06, 2015

Wednesday February 13, 2019

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

View Previous Times:
Sunday, June 25, 2017

Tuesday February 12, 2019

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

View Previous Times:
Wednesday, August 01, 2018

Sunday February 10, 2019

2 Mile Run

Saturday February 09, 2019

3 Rounds
7 Muscle-ups
50 Squats
1000M Row

Wednesday February 06, 2019

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

View Previous Times:
Saturday, May 20, 2017

Tuesday, February 06, 2019

1000M Row
10 GHD Situps
10 Back extensions
750M Row
10 GHD Situps
10 Back Extensions
500M Row
10 GHD Situps
10 Back Extensions
250M Row

Friday February 01, 2019

AMRAP 12 Minutes
1 Squat snatch
3 Clean & Jerks
30 Double Unders

Thursday January 31, 2019

3 Rounds
15 Squat Cleans (80/135#)
15 Ring Dips

Tuesday January 29, 2019

AMRAP 12 Minutes
1 Pullup, 2 Pushups, 3 Squats
2 Pullups, 4 Pushups, 6 squats
3 Pullups, 6 Pushups, 9 squats
Continue the sequence with increasing reps until time is up

Friday January 25, 2019

AMRAP 15 minutes

250M Row
7 Push Press

View Previous Times:
Saturday, November 17, 2017

Thursday January 24, 2019

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

View previous times:
Wednesday, July 05, 2017

Monday January 21, 2019

10 Pullups
20 Pushups
30 Squats
2000m Row
15 Pullups
30 Pushups
45 Squats
1000m Row
20 Pullups
40 Pushups
60 Squats
500m Row

Saturday January 19, 2019

5 Rounds
1 Minute L-Sit hold
15 Back extensions (controlled)

Rest

1 Mile run for time (time separately)

Friday January 18, 2019

21-15-9
DB Clean & Jerks (25/35#)
Pullups
GHD Situps

Thursday January 17, 2019

9 Thrusters (45/65#)
1000m Row
15 Thrusters
1000m Row
21 Thrusters

Wednesday January 16, 2019

1 Mile Run
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings

Sunday January 13, 2019

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

View Previous Times:
Tuesday, September 04, 2018

Saturday January 12, 2019

"Annie"

50-40-30-20-10
Double Unders
Situps

View Previous Times:
Saturday, January 06, 2018

Tuesday January 08, 2019

AMRAP 20 Minutes
5 Thrusters (45/65#)
7 Hang Cleans
10 SDHP