Tuesday 140930

For time of:

800m Run

40 Toes to bar

30 Pull-ups

20 Sit-ups

100 Double-unders

Post time to comments. 

Monday 140929

Three rounds for time of:

40 Burpees

30 Kettlebell swings 1.5 pd / 1.0 pd

20 Ring dips

Post time to comments.

Saturday 140927

As many rounds as possible in 20 minutes of:

30 Wallballs 20 lbs / 14 lbs

20 Box jumps 24" / 20"

10 Power cleans 135 lbs / 95 lbs

250m Run

Post total rounds to comments. 

Friday 140926

For time of:

160 Double-unders

80 Squats

40 Push-ups

120 Double-unders

60 Squats 

30 Push-ups

80 Double-unders

40 Squats

20 Push-ups

Post time to comments. 

Thursday 140925

For time of:

800m Run

5 Power clean 155 lbs / 115 lbs

5 Push press 155 lbs / 115 lbs

400m Run

10 Power cleans 155 lbs / 115 lbs

10 Push press 155 lbs / 15 lbs

200m Run 

15 Power cleans 155 lbs / 115 lbs

15 Push press 155 lbs / 115 lbs

Post time to comments.

Wednesday 140924

Three rounds for time of:

10 Chest to bar Pull-ups
10 Front squats 165 lbs / 115 lbs
10 Burpees 

Post time to comments. 

Tuesday 140923

Four rounds for time of:

60 Double-unders

30 Knees to elbows

30 Push-ups

Post time to comments.

Monday 140922

"Renkel"

As many rounds as possible in 20 minutes of:

6 Deadlifts 225 lbs / 155 lbs

7 Burpee pull-ups

10 Kettlebell swings 2.0pd / 1.5 pd

Post total rounds to comments. 

Saturday 140921

"Josh"

For time of:

21 Overhead squats 95 lbs / 65 lbs

42 Pull-ups

15 Overhead squats 95 lbs / 65 lbs

30 Pull-ups

9 Overhead squats 95 lbs / 65 lbs

18 Pull-ups

Post time to comments.

Friday 140919

Each minute on the minute for 15 minutes of:

3 Front squats 225 lbs / 155 lbs

7 Burpees

Post total rounds completed.

Thursday 140918

Six rounds for time of:

400m Run

25 Burpees

Post time to comments. 

Wednesday 140917

Three rounds for time of: 

20 GHD sit-ups
20 Cleans 135 lbs / 95 lbs
20 Box jumps 24" / 20"
20 Overhead squats 135 lbs / 95 lbs

Post time to comments.

Tuesday 140916

 For time of:

21-18-15-12-9-6-3

Walking lunge steps

Thrusters 95 lbs / 65 lbs

Pull-ups

Post time to comments.

Monday 140915

"Benny"

Two rounds for time of:

24 Handstand push-ups

100m Run

24 Deadlifts 135 lbs / 95 lbs

100m Run

24 Push-press 95 lbs / 65 lbs

100m Run

24 Burpees

Post time to comments.

Friday 140912

Four rounds for time of:

10 Thrusters 155 lbs / 105 lbs

10 Lateral bar over burpees

10 Deadlifts 155 lbs / 105 lbs

10 Strict Pull-ups

Post time to comments.

Thursday 140911

For time of:

50 Overhead squats 45 / 30 lbs

100 Sit-ups

25 Overhead squats 115 lbs / 80 lbs

50 Toes to bar

10 Overhead squats 185 lbs / 135 lbs

20 GHD sit-ups

Post time to comments.

Wednesday 140910

"Mary"

As many rounds as possible in 20 minutes of:

5 Handstand push-ups

10 Pistols

15 Pull-ups

Post total rounds to comments.

Tuesday 140909

Three rounds for total reps of:

1 Minute of Toes to bar

1 Minute of Thrusters 75 lbs / 55 lbs

1 Minute of Box jumps 24"/ 20"

1 Minute of Pull-ups

1 Minute of Double-unders

1 Minute Rest

Post total reps to comments.

Monday 140908

Five rounds for time of:

100m Sprint

1 Clean and jerk max load

Muscle-ups for reps

Post time and total weight and reps to comments.

Saturday 140906

As many rounds as possible in 20 minutes with a partner of:

30 Toes to bar

30 Kettlebell swings 1.5 pd / 1.0 pd

30 Push-ups

10 Rope Climbs

30 Box Jumps 24"/ 20"

150 Walking lunges

Post total rounds to comments.

Friday 140905

For time of:

100 Wallballs 20 lbs / 14 lbs

Run 100m every time you drop the ball or take a rest break. 

Post time to comments.

Thursday 140904

As many rounds as possible in 20 minutes of:

200m Run

15 Handstand push-ups

20 Power cleans 135 lbs / 95 lbs

Post total rounds to comments.  

Wednesday 140903

Four rounds for time of:

50 Ft Walking Lunge w 45 lb / 25 lb Plate Overhead 

20 Pull-ups

10 Pistols

Post time to comments.

Tuesday 140902

As many rounds as possible in 15 minutes of:

25 Push-ups

50 Double-unders

Post total rounds to comments.