Monday, February 25, 2013

Wednesday 27th Febuary 2013

"Grace" For time: 135 pound Clean and Jerk, 30 reps OR "Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Post your choice of girls and time and load to comments.

Tuesday 26th February 2013

Seven Rounds 35 Double-unders 1 Snatch Make one snatch attempt per round. Post time and total of all successful snatches to comments

Monday 25th February 2013

"Hamilton" Three rounds for time of: Row 1000m 50 Pushups Run 1000m 50 Pullups

Sunday 24th February 2013

REST DAY

Saturday 23rd February 2013

7 Rounds 1 Rope climb 10 wallball shots 20lb/14lbs 15 KB swings 24kg/16kg 20 Doubleunders

Thursday, February 21, 2013

Wednesday, February 20, 2013

Tuesday 19th February 2013

Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips

Thursday 21st February 2013

Push press 3-3-3-3-3-3-3 reps Post loads to comments.

Tuesday, February 19, 2013

Sunday, February 17, 2013

Monday 18th February 2013

Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post rounds completed to comments.

Sunday 17th February 2013

REST DAY

Saturday 16th February 2013

Seven rounds for time of 7 Push jerk, 70kg/50kg 7 Chest to bar pull-ups 7 Burpees

Thursday, February 14, 2013

Friday 15th February 2013

Power clean 1-1-1-1-1-1-1 reps Post loads to comments.

Thursday 14th February 2013

"Hortman" Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 Squats 8 Muscle-ups Post rounds completed to comments.

Wednesday, February 13, 2013

Wednesday 13th February 2013

"Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups 5:45pm Running drills at Red Track

Monday, February 11, 2013

Tuesday 12th February 2013

Hang squat clean 2-2-2-2-2-2-2 reps

Monday 11th February 2013

Two rounds for time of: 100 Double-unders 95 pound barbell, Shoulder to overhead, 50 reps 25 Toes to bar Post time to comments.

Sunday 10th February

REST DAY

Saturday 9th February 2013

Complete as many rounds as possible in seven minutes of: 315 pound Deadlift, 7 reps 20 meter Sprint 14 One legged squats 21 Double-unders 20 meter Sprint Post rounds completed to comments.

Thursday, February 07, 2013

Friday 8th February 2013

For time: 20 Front squat, 92.5kg/65kg 30 Box jump, 30 inch box 40 Kettlebell swings, 1.5 pood 50 Wall ball shots, 20 pound ball

Thursday 7th February 2013

Three rounds for time of: Run 800 meters Rest 2 minutes

Wednesday h February 2013

"The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, February 05, 2013

Sunday, February 03, 2013

Monady 4th February 2013

Three rounds for time of: 30 Pull-ups 155 pound Deadlift, 30 reps 30 Box jump, 24 inch box

Saturday, February 02, 2013

Sunday 3rd February 2013

REST DAY

Saturday 2nd February 2013

Broomstick Mile As a team, complete all moves in synchrony with a pvc pipe, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner. 25 Back Squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters

Friday, February 01, 2013

Friday 1st February 2013

"Amanda" Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Yurii Hanson 3:52. Post times to comments.