Wednesday, October 31, 2012
Thursday 1st November 2012
"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.
Tuesday 30th October 2012
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
Post time to comments
Saturday 27th October 2012
Run 400m then
complete 3 rounds of:
10 Ring Dips
15 Pushpress 42/30
then Run 400m
Friday 26th October 2012
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Wednesday, October 24, 2012
Thursday 24th October 2012
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull 42.5/30kg
Lateral jumps, over 24" obstacle
Post time to comments.
Tuesday, October 23, 2012
Wednesday 24th October 2012
Five rounds for time of:
52.5/35kg Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
52.5/35kg Squat snatch, 8 reps
Post times to comments.
Monday, October 22, 2012
Tuesday 23rd October 2012
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Post time to comments.
Sunday, October 21, 2012
Saturday 20th October 2012
For time:
30 Hang clean, 100/70kg
50 One-legged squats, alternating
Row 2000 meters
Post time to comments.
Friday 19th October 2012
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Thursday 18th October 2012
Three rounds for time of:
15 Sots press, 20/15kgHandstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters
Post time to comments.
Monday, October 15, 2012
Tuesday 16th October 2012
"Tom"
Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
11 Thrusters, 70kg
14 Toes-to-bar
Post rounds completed to comments.
Monday 15th October 2012
"Glen"
For time:
30 Clean and jerk, 62.5/42.5kg
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Post time to comments.
Saturday 13th October 2012
Park session
50 KB Swings
Run
50 Burpees
Run
50 pushpress ( each arm0
Run
50 situps
Thursday, October 11, 2012
Wednesday, October 10, 2012
Thursday 12th October 2012
Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters
Post time to comments.
Wednesday 11th October 2012
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
Sunday, October 07, 2012
Saturday 6th October
Meet at The Box,
and then head to the park for Sprints and Medicine Ball "play"
Friday, October 05, 2012
Wednesday, October 03, 2012
Tuesday, October 02, 2012
Thursday 4th October 2012
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Monday, October 01, 2012
Tuesday 2nd October 2012
Five rounds for time of:
Row 500 meters
Bench press, 15 reps. 61kg/42.5kg
Post time to comments.
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