Saturday 130330

Tabata Something Else

Pull-ups

Push-ups

Sit-ups

Squats

Post reps to comments

Friday 130329

Five Rounds of:

7 Squat Clean 135 lbs / 95lbs  

15 Handstand Push-ups

Post results to comments

Thursday 130328

As many rounds as possible in 7 minutes of:
3 Clean and jerk 135 lbs / 95 lbs
3 Toes to bar
6 Clean and jerk 135 lbs / 95 lbs
6 Toes to bar
9 Clean and jerk 135 lbs / 95 lbs
9 Toes to bar
12 Clean and jerk 135 lbs / 95 lbs
12 Toes to bar
15 Clean and jerk 135 lbs / 95 lbs
15 Toes to bar
Post total reps to comments.

Wednesday 130327

Three rounds for time of:

30 Wallballs 20 lbs / 14 lbs
30 Sumo deadlift high pulls 75 lbs / 50 lbs
30 Box jumps 24" / 20"
30 Push press 75 lbs / 50 lbs
30 Push-ups
30 Back squats 75 lbs / 30 lbs

Post time to comments.

Tuesday 130326

Seven rounds for time of:

35 Double-unders

1 Snatch

Post time to comments

Monday 130325

"Jack"
As many rounds as possible in 20minutes of:
10 Push press 115 lbs / 75 lbs
10 Kettlebell swings 1.5 pd / 1.0 pd
10 Box jumps 24" / 20"
Post total rounds to comments.

Saturday 130323

Every minute on the minute for 18 minutes of :

12 Kettlebells swings, 1.5 pd / 1.0 pd
12 Kettlebell Thrusters, 1.5 pd / 1.0 pd

Post number of completed rounds to comments.

Friday 130322

For load:

Five sets of Bear Complex

(1 set = 7 rounds)

Clean
Front Squat
Push Press
Back Squat
Push Press

**cannot set bar down during a set

Post last load to comments

Thursday 1303021

13.3 Open WOD

As many rounds as possible in 12 minutes of:

150 Wallballs 20 lbs / 14 lbs
90 Double-unders
30 Muscle-ups

Post rounds to comments

Wednesday 130320

For time:

12-9-6-3 rep rounds of:

Power Snatch 95/65 lbs

Burpees

Post time to comments

Tuesday 130319

For time of:

"Fran"

21-15-9

Thrusters 95 lbs / 65 lbs
Pull-ups

Post time to comments.

Monday 130318

As many rounds as possible in 15 minutes of:

10 Kettlebell swings 2.0 pd / 1.5 pd
10 Box jumps 24" / 20"
10 Ring dips

Post total rounds to comments.

Saturday 130316

As many rounds as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post total rounds to comments.

Friday 130315

Seven rounds for time of:

7 Push jerks 115 lbs / 105 lbs
7 Chest to bar Pull-ups
7 Burpees

Post time to comments.

Thursday 130314

As many rounds as possible in 10 minutes of:

5 Shoulder to overhead 115 lbs / 75 lbs
10 Deadlifts 115 lbs / 75 lbs
15 Box jumps 24" /20"

Post total reps to comments.

Wednesday 130313

Power Clean
1-1-1-1-1-1-1

Then.....

Tabata Push press 45 lbs / 30 lbs
Tabata Reverse squat

Post totals to comments.

Tuesday 130312

For time of:

100 Sumo deadlift high-pulls 45 lbs / 30 lbs
50 Thrusters 45 lbs /30 lbs
30 Pull-ups

Post time to comments.

Monday 130311

Two rounds for time of:

100 Double-unders
50 Shoulder to overhead 95 lbs / 65 lbs
25 Toe to bar

Post time to comments.

Saturday 130309

"Karen"

For time:

150 Wallballs 20 lbs / 14 lbs

*Compare score from 6 weeks ago*

Post time to comments

Friday 130308

For Load:

Shoulder Press 3-3-3-3-3-3-3

then…

As many rounds as possible in 7 minutes of:

7 Deadlift 315 lbs / 220 lbs
20m sprint
14 Pistols (alternating legs)
21 Double-unders
20m sprint

Post load and rounds to comments.

Thursday 130307

As many reps in 17 minutes of:
40 Burpees
30 Snatches 75 lbs / 45 lbs
30 Burpees
30 Snatches 135 lbs / 75 lbs
20 Burpees
30 Snatches 165 lbs / 100 lbs
10 Burpees
Max rep snatch 210 lbs / 120 lbs
Post total number to comments.

Wednesday 130306

As many rounds as possible in three minutes for five rounds of:
3 Power cleans 135 lbs / 95 lbs
6 Push-ups
9 Squats
Post total rounds to comments.

Tuesday 130305

Three rounds for time of:
30 Pull-ups
30 Deadlifts 155 lbs / 105 lbs
30 Box jumps 24" / 20"
Post time to comments.

Monday 130304

As many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Power cleans 75 lbs / 55 lbs
15 Front squats 75 lbs 55 lbs
20 Unassisted sit-ups
Post total rounds to comments.

Saturday 130302

“Tabata Task”

For time (with a Tabata clock running as you progress thru the tasks):

100 Box Jumps
75 Pull-ups
50 Clapping Push-ups

25 Burpees

Post time or number of Tabatas to comments

Friday 130301

For time of:
50 Double-unders
50 Burpees
50 Wallballs 20 lbs / 14 lbs
50 Back extensions
50 Push press 45 lbs / 30 lbs
50 Knees to elbows
50 Walking lunges
50 Kettlebell swings 1.5 pd / 1.0 pd
50 Jumping Pull-ups
50 Box jumps 24" / 20"
Post time to comments.