Author Archive

9 August 2010

Posted by:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Front Squat 3-3-3-3-3-3-3 reps (yes after Cindy constantly Varied) Andrea says WTF?

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0

Friday August 6

Posted by:

Back Squat  5-5-5

For time:
Row 800 meters
100 Pushups
50 KTE or 100 Abmat Situps
Run 800 meters

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0

Thursday August 5

Posted by:

2-3 rounds for time
25 – Box Jumps
Sprint the long Sides of the Building
Walking Lunges short side of the building
Sprint the long Sides of the Building
25 – Burpees
Sprint 200 meters with 20 lb. DynaMax Medicine Ball

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2

3 August, 2010

Posted by:

Tuesday August 3

I took a beating on not wanting to post… you win

Strict Press

3 – 3 – 3 – 3-3….

AMRAP 11 Min

5 thrusters – HEAVY
15 pull ups (or 10 Chest to Bar )

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0

31 July 2010

Posted by:

DAVES Surprise

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0

30 July, 2010

Posted by:

Friday
Deadlift 1-1-1-1-1-1-1 reps
AMRAP 15 Min
5 Deadlift – Heavy
15 GHD Situps
20 Weighted Step ups (10 ea leg)

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0

July 29, 2010

Posted by:

Thursday
Incline Bench Press 3-3-3-3 (sub flat for beginners)
Three rounds for time of:
Row 500 meters
Incline Bodyweight bench press 21 reps (sub flat bench for beginners)

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0

July 28, 2010

Posted by:

Wednesday
Skill: Clean and Jerks
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

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0

July 27, 2010

Posted by:

Tuesday
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box


20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (sub 30 rope jumps)

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0

July 26, 2010

Posted by:

Monday
Overhead squat 3-3-2-2-1-rep

AMRAP 17 Min
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Photos from Monday Night

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0

Thursday 22 July

Posted by:

20 Double Unders. 30 Sit Ups, 20 Slamball, 200 M Run
AMRAP 20 min

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0

Wednesday 21 July

Posted by:

1 min. Max Reps Front Squat or Goblet Squat, 1 min Max Reps Box Jumps. Rest 2 min. 5 Rounds.

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0

15 July 2010

Posted by:

Shoulder Press 3-2-1-1
10 OH lunges(each leg)
15 kb swings
10 Ring Rows
3-5 Rds.

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0

14 July 2010

Posted by:

Front Squat 5-5-5-5-5
500 M Row
10 Barbell Rollouts
AMRAP 12 min

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0

13 July 2010

Posted by:

Skill: Pullups
2 options
3 weighted pullups
5 dead hang pullups
7 pullups
600 M Run

Option 2
10 deadhang (sub ring rows or jumping)
5 Pullups ( sub negatives)
600 m Run
3 or 4 Rds.

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0
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