Monday 130930

Five rounds for time of:

25 Pull-ups
7 Push jerks  135 lbs / 95 lbs

Post time to comments.

Saturday 130928

With a partner for time of:

30 Front squats 205 lbs / 145 lbs
50 Box jumps 24" / 20"
70 Kettlebell swings 1.5 lbs / 1.0 pd
100 Wallballs 20 lbs / 14 lbs

While one person is working, the partner is running 250m.

Post time to comments.

Friday 130927

For time of:

100 Double-unders
100m Run
4 Rope climbs
100m Run
30 Front squats 205 lbs / 145 lbs
100m Run
100m Farmer carry 2.0 pd / 1.5 pd
20 Kettlebell snatch 2.0 pd / 1.5 pd
100m Run

Post time to comments.

Thursday 130926

Six rounds for time of:

2 Toes to bar
6 Deadlifts 135 lbs / 95 lbs
9 Clean and jerks 135 lbs / 95 lbs
2 Sumo deadlift high pull 135 lbs / 95 lbs
8 Kettlebell swings 2.0 pd / 1.5 pd
8 Power snatches 135 lbs / 95 lbs
7 Front squats 135 lbs / 95 lbs

Post time to comments.

Wednesday 130925

For time of:

200 Sumo deadlift high pull 45 lbs / 35 lbs

Post time to comments.

Tuesday 130924

As many rounds as possible in 20 minutes of:

5 Muscle-ups
23 Pistols
23 Handstand push-ups
23 Burpees

Post total rounds to comments.

Monday 130923

"Isabel"

For time of:

30 Snatches 135 lbs / 95 lbs

Post time to comments.

Saturday 130921

As many reps as possible with a partner of:

5 min Deadlifts 225 lbs / 155 lbs
5 min Wallballs 20 lbs / 14 lbs
5 min Kettlebell swings 2.0 pd / 1.5 pd
5 min Burpees

Each partner does 5 reps then switches until 5 min is up.

Post total reps to comments.

Friday 130920

For time of:

5 Rope climbs
5 Clean and jerks 145 / 95 lbs
4 Rope climbs
4 Clean and jerks 165 lbs / 105 lbs
3 Rope climbs
3 Clean and jerks 185 lbs 115 lbs
2 Rope climbs
2 Clean and jerks 205 lbs / 125 lbs
1 Rope climb
1 Clean and jerk  225 lbs / 135 lbs

Post time to comments.

Thursday 130919

"Mr. Joshua"

Five rounds for time of:

400m Run
30 GHD sit-ups
15 Deadlifts 250 lbs / 175 lbs

Post time to comments.

Wednesday 130918

As many rounds as possible in seven minutes of:

Sumo deadlift high pull 95 lbs / 65 lbs
Push press 95 lbs / 65 lbs
Deadlift 95 lbs / 65 lbs

Post total rounds to comments.

Tuesday 130917

Three rounds for time of:

2 Muscle-ups
19 Handstand push-ups
19 Box jumps 24" / 20"
19 Pull-ups
19 Clean and jerks 95 lbs / 65 lbs

Post time to comments.

Monday 130916

For total reps of:

5 Min Kettlebell swings 1.5 pd / 1.0 pd

4 Min Burpees

3 Min Box jumps 24" / 20"

2 Min Burpees

1 Min Hand release push-ups

Post total reps to comments.

Saturday 130914

As many rounds as possible in 30 minutes of:

11 Chest to bar Pull-ups
2 Deadlifts 315 lbs / 225 lbs
10 Handstand push-ups

Post total rounds to comments.

Friday 130913

As many rounds as possible in 20 minutes of:

100m Run with a medicine ball 20 lbs / 14 lbs
13 Wallballs 20 lbs / 14 lbs
13 Sit-ups 20 lbs / 14 lbs
13 Over the shoulder squat cleans 20 lbs / 14 lbs

Post total rounds to comments.

Thursday 130912

"DT"

Five rounds for time of:

12 Deadlifts 155 lbs / 110 lbs
9 Power cleans 155 lbs / 110 lbs
6 Push jerks155 lbs / 110 lbs

Post time to comments.

Wednesday 130911

As many rounds as possible in 10 minutes of:

5 Handstand push-ups
10 Pistols
15 Pull-ups

Post total rounds to comments.

Tuesday 130910

"Nancy"

Five rounds for time of:

400m Run
15 Overhead squats 95 lbs / 65 lbs

Post time to comments.

Monday 130909

"Maggie"

Five rounds for time of:

20 Handstand push-ups
40 Pull-ups
60 Pistols

Post time to comments.

Saturday 130907

"Hope "

Three rounds for time of:

(Fight gone bad style)

Burpees
Power snatches 75 lbs / 55 lbs
Box jumps 24" / 20"
Thrusters 75 lbs / 55 lbs
Chest to bar Pull-ups

Post total reps to comments.

Friday 130906

As many rounds as possible in 12 minutes of:

12 Kettlebell swings 1.5 pd / 1.0 pd
12 Deadlifts 1.5 pd / 1.0 pd
12 Sit-ups with the kettlebell 1.5 pd / 1.0 pd

Post total rounds to comments.

Wednesday 130904

"Helen"

Three rounds for time of:

 400m Run

21 Kettlebell swings 1.5 pd / 1.0 pd

12 Pull-ups

Post time to comments. 

Tuesday 130903

For time of:

10-9-8-7-6-5-4-3-2-1

Chest to bar pull-ups

Box jumps 30"/24"

GHD sit-ups

Post time to comments.