Tuesday, October 30, 2007
Wednesday 31st October
3 Rounds for time:
Run 400m
21 SDHP
15 Single leg squats (each leg)
9 Pushups
Tuesday 30th October
Monday 29th October
With a continuously running clock do
one pull-up the first minute,
two pull-ups the second minute,
three pull-ups the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Sunday, October 28, 2007
Sunday 28th October
For time:50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Saturday 27th October
1/2 Murph with a twist 
For time:
Run 800m
25 Burpees
50 Pullups
75 Pushups
150 Squats
Run 800m
If you have a 10lb weight vest, wear it
For time:
Run 800m
25 Burpees
50 Pullups
75 Pushups
150 Squats
Run 800m
If you have a 10lb weight vest, wear it
Friday, October 26, 2007
Friday 26th October
Thursday 25th October
For Time:
Dumbbell "Koala" Bear
Using a pair of dumbbell equalling 25% of your body weight
1 Pushup
1 Single arm row from plank, each arm
10 Thrusters
2 Pushups
2 Single arm rows from plank, each arm
10 Thrusters
3 Pushups
3 Single arm rows from plank, each arm
10 Thruster
Continue increasing by one each time till you reach 10 pushups and rows each arm finish off with 10 thrusters
Wednesday 24th October
"Lynne"Five rounds for max reps of:
Body weight bench press
Pull-ups
Start Pullups within 30 seconds of final press.
Rest 3 minutes between rounds
Post reps and weight for both exercises in all rounds.
Tuesday, October 23, 2007
Tuesday 23rd October
For time:Run 600m
Row 500m
50 Double unders
Run 600m
Post time to comments
Sunday, October 21, 2007
Monday 22nd October
Sunday 21st October
Saturday 20th October
Friday 19th October
Thursday, October 18, 2007
Thursday 18th October
Wednesday 17th October
For time:
Swim 50m
10 Pushups
21 KB swings
Swim 50m
20 Pushups
15 KB swings
Swim 50m
30 Pushups
9 KB swings
Post time to comments
Tuesday, October 16, 2007
Tuesday 16th October
"Nancy"
For time:
5 Rounds
400m Run
15 Over Head Squats (96/65lbs)
Monday 15th October
"Helen"Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Sunday 14th October
Saturday, October 13, 2007
Saturday 13th October
Friday, October 12, 2007
Friday 12th October
"Pam"For time
21Kettlebell swings
21 Pushups
400m Run
15 Kettlebell swings
15 Pushups
400m run
9 Kettlebell swing
9 Pushups
400m run
Thursday, October 11, 2007
Thursday 11th October
Every minute on the minute of 20 minutes
5 Deadlifts
5 Hang Cleans
5 Thrusters
Use the same pair of dumbbells for each exercise. Your score is number of rounds completed on the minute = X, multiplied by weight lifted Z. If you fall behind the timer your score is X x Z plus the remaining rounds lifted Y.
OR (XxZ ) + Y = Score
Wednesday, October 10, 2007
Wednesday 10th October
Tuesday 9th October
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
Monday 8th October
For time:
"Micheal"
3 Rounds
Run 800 meters
50 Back Extensions
50 Sit-ups
"Micheal"
3 Rounds
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday, October 07, 2007
Sunday 7th October
For time:
30 Box Jumps
10 Pushups
1 Rope Climb20 Box Jumps
20 Pushups
1 Rope Climb
10 Box Jumps30 Pushups
1 Rope climb
Saturday 6th October
Friday 5th October
For Time:Run 400m
21 Pushups
15 Thrusters
9 Ring Dips
Run 400m
21 pushup
15 Thrusters
9 Ring Dip
Run 400m
21 Pushups
15 Thrusters
9 Ring Dips
Run 400m
Thursday, October 04, 2007
Thursday 4th October
For Time:50 Pushups
10 KB Wind mills (5 each side)
40 Walking Lunges
20 Kettlebell Swings (10 each arm)
30 Situps
30 KB Press (15 each arm)
20 Dips
40 Single hand KB Deadlifts ( 20 each arm)
10 Burpees
50 KB squats
Post time to comments
Wednesday 3rd October
For time:Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
Post time to comments.
Tuesday 2nd October
Monday 1st October
Three rounds for time of:35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
Sunday 30th September
Saturday 29th September
"300"
25 Pullups
50 Deadlift 135lbs
50 Box Jumps
50 Floor wipers
50 Kettlebell Clean and Press
25 Pullups
25 Pullups
50 Deadlift 135lbs
50 Box Jumps
50 Floor wipers
50 Kettlebell Clean and Press
25 Pullups
