27 JUN 09

Saturday 090627

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.
Compare to 030716.

26 JUN 09

Friday 090626

"Nicole"
AMRAP in 20 Min:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.
Compare to 090330.

25 JUN 09

AMRAP in 20 minutes:
5 x 95# Thruster
7 x 95# Hang Powercleans
10 x 95# Sumo Deadlift High-pull

Post rounds completed to comments.
Compare to 081227.

23 JUN 09

Tuesday 090623

Front squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 090504.

Monday 090622

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

21 JUN 09

Sunday 090621

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 090505.

19 JUN 09

Friday 090619

AMRAP in 20 minutes:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.
Compare to 040523.

18 JUN 09

Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.

Compare to 070423.

17 JUL 09

Wednesday 090617

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080603.

15 JUN 09

Monday 090615

Run 5 K

Post time to comments.

14 JUN 09

Sunday 090614

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

13 JUN 09

Saturday 090613

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

11 JUN 09

Thursday 090611

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

10 JUN 09

Wednesday 090610

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

09 JUN 09

Tuesday 090609

"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

Post your choice of girls and rounds completed to comments.

07 JUN 09

Sunday 090607

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Saturday 090606

Saturday 090606
"Lynne"
Five rounds for max reps of:Body weight bench pressPull-ups
Post reps for both exercises in all rounds.
Compare to 090322.

5 June 2009

Friday 090605

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 090422.

3 June 2009

Wednesday 090603

or time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters4
0 Kipping pull-ups

Post time to comments.
Compare to 070731.

2 June 2009

Tuesday 090602

Overhead Squat 5-5-5-5-5 reps.

Post loads to comments.

1 June 2009

Monday 090601
"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.
Compare to 081009.

30 May 2009

Saturday 090530
"Kelly"
Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.