Friday, April 18, 2014

140418

4 minutes max reps Russian kb swings, 70/53
2 minute rest
4 minutes max cal row, damper on 10
2 min rest
4 minutes max reps double unders 

SH 475
CP 225
MH 274

Thursday, April 17, 2014

140417

A. Find a heavy power clean
SH 225
CP 225

B. Randy
75 power snatches, 75#

SH 3:39
CP 4:26
JL 7:57

Wednesday, April 16, 2014

140416

4 rounds for time:
15 deadlift, 225/155
25 sit ups
35 jumping lunges

SH 9:30
CP 13:03
MH 16:29
EK 18:20

Monday, April 14, 2014

140415

2v2 team race
Parter 1 completes full round before partner 2 starts. Both complete AMRAP in 15 min:

10 burpees
10 kb swings 53/35
10 knees to elbows

SH/MH 322
CP/EK 284

Frank
AMRAP 15 min
10 cal row
10 push ups

FC 256

140414

10 rounds for time:
5 thrusters, 135/95
200m run

SH 14:26
CP 15:30


Friday, April 11, 2014

140411

15-12-9-6-3
Chest to bar pull ups
Ring dips
Box jumps, 30/24

SH 8:56 Rx
CP 8:36 Rx
MH 9:03


Thursday, April 10, 2014

140410

Row 40 cal
5 clean and jerk, 185#
Row 30 cal
5 clean and jerk, 185#
Row 20 cal
5 clean and jerk, 185#
Row 10 cal
5 clean and jerk, 185#

SH 11:42
CP 15:48

Wednesday, April 9, 2014

140409

Run 800m
Then
21-15-9
Front rack lunges, 115/80
Hand release push ups
Then
Run 800m

SH 11:11
MH 13:42
EK 17:36


Monday, April 7, 2014

140407

AMRAP 15 min
15 wall ball 20/14
10 kb swing, 53/35
5 toes to bar

SH 310
CP 233
MH 193
EK 170

Sunday, April 6, 2014

140406

AMRAP 10 min
10 deadlift, 135/95
10 bar facing burpees

SH 193
MH 107
EK 120


Saturday, April 5, 2014

Thursday, April 3, 2014

140403

Complete for time:
20 snatch 115/80
Run 400m
20 pull ups
Run 400m
20 shoulder to overhead 115/80
Run 400m
5 rope climbs, 12'

CP 12:00
SH 12:34*
MH 15:50

Tuesday, April 1, 2014

140402

AMRAP 12 min
20 burpee pull ups
30 cleans, 135/95
40 sit ups
30 front squats, 135/95
20 hand stand push ups

SH 132 Rx
EK 150
MH 150




140401

3 rounds for time
400m run
15 box jumps 24/20
15 hand release push ups

SH 9:08
MH 11:20
EK 12:43


Monday, March 31, 2014

140331

3 rounds for time
21 deadlift, 115#
15 cleans 115#
9 push press, 115#

SH 6:16
CP 8:22

Elyas:
Wall ball
Burpees

EK 10:17



Sunday, March 30, 2014

140330

5 rounds for time
20 Overhead walking lunge, 45/25
15 KB sumo deadlift high pull 70/53
10 Toes through rings

SH 8:07
MH 15:40

Thursday, March 27, 2014

140327

12 min EMOM
Even: 10 ring dips
Odd: 8 box jumps, 30/24

SH Rx
CP Rx

Tuesday, March 25, 2014

140325

AMRAP 4 min
Squat cleans 155/105

SH 25
CP 16
MH 19

Rest 2 min

AMRAP 4 min
Double-unders

SH 242
MH 138
CP 57

Rest 2 min

AMRAP 4 min
10 deadlift 155
10 push ups

SH 110
CP 110
MH 78