101231

6 rounds:
8x right arm kettlebell snatch, 50lbs
8x left arm kettlebell snatch, 50lbs
8x wall ball, 20lb ball
8x box jumps, 24" box
8x pull ups

Scott: 12:40
Rob: 12: 30

101230

for time:
4 rounds of
16x push press, 95lb
16x recline row
16x sit-outs
16x sandbag lunge, 65lb
then 40x rope slams

Scott: 7:41

101228

6 rounds:
8x ghd back extensions
8x ghd sit ups
8x kb swing, 28kg
8x ring dips

Scott: 9:32

101227

for time:
30x pull ups
30x push ups
30x kb sumo high pull, 28kg
30x burpee
30x sb jump squats, 60lb bag

Scott: 4:16

101224

Alternate rounds with partner
4 rounds (below)
Then run 0.5 mi
Then 3 rounds of:
8x kb swing, 28kg
8x clapping push ups
4x rt arm kb hi pull, 28kg
4x lft arm kb hi pull, 28kg
8x ins and outs

Scott and Mike 13:00

101223

4 rounds
12x pull ups
12x predator band swimmers
12x rt arm kb row, 28kg
12x lft arm kb row, 28kg
12x clean and press, 85lb
1x 50 yard sprint
-then 30x rope slams

Scott: 12:57

101222

6 rounds:
10x kettlebell swing, 50lbs
10x jumping squats, body weight
10x recline row
10x resistance band press

SH: 9:29

101219

3 rounds then run 400m then 3 more rounds of:
7x kb swing, 50lb
7x left arm kb clean and press
7x right arm kb clean and press
7x ins and outs
7x push ups

Scott: 11:01

101218

4 rounds:
run 400m
8x push press, 115lb
8x pull ups
8x ghd sit ups

SH: 13:10

101216

4 rounds of
10x alternating kb step ups, 100lb, 15" step
20x kb swing, 50lb
30x sit ups
40x push ups

Scott: 11.50

101214

6 rounds:
10x kb sumo high pull, 88lb
10x resistance band lunge
bench press (10x 185#, 10x 185#, 8x 205#, 8x 205#, 5x 235#, 5x 235#)

101212

5 rounds of
3 minutes on two minutes off:
7x kb swing, 28kg (32kg last two rds)
7x burpee
7x predator band press

Scott:
rd1: 3 2/3
rd2: 3 2/3
rd3: 3 1/3
rd4: 3 2/3
rd5: 3 2/3

101208

three rounds of
10x dumbbell  swing, 50lb
5x right arm dumbbell snatch, 50lb
5x left arm dumbbell snatch, 50lb
10x t-stabilization push up
10x knees to elbows
-then 30x ins-and-outs-
then three rounds of
10x dumbbell  swing, 50lb

5x right arm dumbbell snatch, 50lb

5x left arm dumbbell snatch, 50lb

10x t-stabilization push up

10x knees to elbows

Scott: 10:38

101207

6 rounds of
8x ring dips
8x kb rack squat, 56kg
8x pull up
8x burpees

Scott: 13:14

101205

six rounds of
8x push press, 135lb
8x ring row (feet on 24" box)
8x box jump, 24"
8x ghd back extension

Scott: 10:19

101204

3 rounds for time:
15x wall ball, 20lb ball
15x ghd sit ups
15x kb swing, 50lb
run 400m

Scott: 12:56

101203

run 1/4 mile
30x thruster, 95lb
30x knees to elbows
run 1/4 mile
20x thruster, 95lb
20x knees to elbows

Scott: 9:02

101201

as many rounds as possible in 12 min:

6x handstand push up

12x burpee

6x deadlift, 225lb

12x pull ups

Scott: 4 rounds plus 6x  hspu & 6x burpee

101130

run 400m
then complete 5 rounds of
10x bench press, 185lb
10x kb swing, 28kg
10x band 'bow and arrow'
10x mountain climbers
1x 50 yard sprint

101128

5 rounds of:
8x back squat, 185lb
6x hand stand push up
8x ghd back extension
20x rope slam
10x recline row
then run 800m

Scott: 14:56

101127

-complete 4 rounds with 1min rest between rounds:
20sec sandbag split jump, 60lb bag
10sec rest
20sec recline row
10sec rest
20sec t-stabilization push up
10sec rest
20sec mountain climbers
10sec rest
20sec kb swing, 32kg
-then run 400m,
-then complete
12x sandbag split jump, 60lb bag
12x recline row
12x t-stabilization push up
12x mountain climbers
12x kb swing, 32kg

101126

complete 3 rounds:
8x bench press, 185lb
8x kb rack squat, 100lb
8x pull up
then run 800m
then complete 3 rounds:
6x bench press, 185lb
6x kb rack squat, 100lb
6x pull up

SH: 11:19

101124

run 400m then
10x burpee
20x t-stabilization push up
30x recline row
40x kb high pull, 32kg
50x medicine ball reaches, 12lbs
then run 400m

Scott: 9:06

101123

complete 6 rounds of:
6x box jumps, 24" box (http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv)
8x hand stand push ups (http://www.youtube.com/watch?v=8mamouNZzYA)
10x glute-ham sit-up (http://www.youtube.com/watch?v=e7GBuMK1-b0)
12x kettlebell swing, 50lbs (http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv)
then run 800 meters

Scott: 17:13

101121

complete for time:
run 400m
40x kb high pull, 28kg
40x shoulder-to-shoulder, 70lb
40x band press
run 400m
3x kb rack walk, 56kg
3x 50 yard sprint

Scott: 10:32

101116

6 rounds:
7x lft arm db snatch, 70#, 50#, 50#, 50#, 50#, 50#
7x rt arm db snatch, 70#, 50#, 50#, 50#, 50#, 50#
7x lft arm kb row, 32kg
7x rt arm kb row, 32kg
1x 50 yard sprint
7x mountain climbers
bench press (185# x7, 205# x7, 225# x7, 245# x5, 255# x5, 275# x3)

101115

complete 5 rounds of

10x snatch, 95lbs

10x ghd sit ups

10x wall ball, 20lb ball

1x 50 yards sprint

then run 400m

Scott: 15:13

101114

As many rounds as possible in 15 minutes:
10x ring pull ups
10x kb swing, 28kg
10x burpee
10x t-stabilization push ups (5 rt arm/5 lft arm)
1x kb rack walk, 100lb, 50 yards

Scott: 4 rounds, plus 80% of 5th round

101113

Run 800m
Then complete 4 rounds of
5x back squat, 225#
5x hand stand push up
10x rt arm kb hi pull, 50#
10x lft arm kb hi pull, 50#
Then run 400m
Then 30x rope slams

Scott: 15:10

101110

complete 6 rounds for time:
8x kb swing, 28kg
8x wall ball, 20#
8x recline row
8x right hand plyo-push up
8x left hand plyo push up

SH 9:13

101109

complete 7 rounds
1x 50-yard sprint
6x kb deadlift, 64kg
12x predator band 'bow and arrow'
6x bench press, 225#
12x mountain climbers

101108

complete 4 rounds for time:
20x kb swing, 50#
20x ghd back extension
20x ring push ups
20x ins and outs

Scott: 11:26

101106

complete 2 rounds
30sec recline row
10sec rest
30sec t-stabilization push up
10sec rest
30sec burpee
10sec rest
30sec kb high pull, 28kg
10sec rest
30sec sb split jumps, 85# bag
then run 800m
then complete 12 reps of each of the above exercises

101105

complete 5 rounds of
10x bodyweight bench press, 185#
10x ghd sit ups
10x right arm kb snatch, 50#
10x left arm kb snatch, 50#
10x kb rack squat, 100#

Scott: 17:33

101103

run 800m
20x t-stabilization push ups
30x pull ups
40x sandbag jumping squats, 65#
50x burpees

Scott: 9:15

101102

run 800m
then complete 5 rounds of
8x thrusters, 115#
8x left arm kb row, 32kg
8x right arm kb row, 32kg
16x rope slam
then run 800m

Scott: 16:50

101101

complete 7 rounds of
8x kb swing, 32kg
8x recline row
8x band lunge
8x mb side2side
then
run 400m
then
30x rope slams

101030

complete 8 rounds for time:
6x clean and press, 135#
6x box jump, 24"
6x pull ups

Scott: 13:43

101028

run 800m
then complete 5 rounds:
8x ring dips
8x kb swings, 28kg
16, rope slams, 2" rope
then run 400m

scott: 11:52

101027

as many rounds as possible in 15 min:
6x burpees
6x knees to elbows
12x mb split-jumps
6x 2-hand kb clean, 50lb

Scott: 12 rounds

101026

complete 3 rounds for time
run 400m
20x wall ball, 20lb
20x kb hi pull, 28kg
20x knees to elbows

Scott 15:18
Bob 21:21

101024

Sunday, October 24, 2010, 9:30am
run 800m
20x kb swing, 28kg
10x right arm db snatch & push press, 50#
10x left arm db snatch & push press, 50#
20x burpee
20x band press
run 400m
20x kb swing, 28kg

10x right arm db snatch & push press, 50#

10x left arm db snatch & push press, 50#

20x burpee

20x band press

1min plank

101022 WOD

Friday, October 22, 2010, 8:00pm

"Barbara"

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

Video clip: http://www.youtube.com/watch?v=krUvgoqBxzY
Pro finishes in 26:50: http://media.crossfit.com/cf-video/CrossFit_BarberBarbara.wmv

SH: total time 27:13

round    time

    1        2:45

    2        3:00

    3        3:33 

    4        3:20

    5        3:18

101021 WOD

Thursday, October 21, 2010 @ 8:45pm
complete 7 rounds for time:
8x ring pull ups
8x push up with left hand on top of basketball
8x push up with right hand on top of basketball
8x box jump, 24"
8x kb burpee deadlift, 2 kb's, 28kg each

SH 12:18

101019 WOD

Tuesday, October 19, 2010, 6pm
In hotel gym
Run 800m
Then complete 7 rounds of
DB bench press, 65# (14, 10, 8, 8, 8, 8, 8)
7x front squat, 135#
7x pullups

SH 17:38

101017 WOD

Sunday, October 17, 2010, 12:00pm
4 rounds for time:
10x push press, 115#
10x burpee
10x recline row
1x overhead kb walk--w/ 5x kb rack-squat 1/2 way thru, 50#lb

SH 8:35
PB 10:48

101016 WOD

Saturday, October 16, 2010, 9:00am

part i
complete 3 rounds for time:
run 400m
20x wall ball
20x rope slams

part ii
8min of heavy bag work with 4lb weighted gloves

SH 10:26 (part i)

101015 WOD

Friday, October 15, 2010
complete 7 round for time:
8x clapping push-ups
8x kb swing, 28KG
8x box jumps, 24"
8x pull-ups

SH 10:41

link to video: http://vimeo.com/15892180

101013 WOD

Wednesday, October 13, 2010
complete 6 rounds for time:
6x ring dips
12x burbee
6x right arm kb snatch, 50#
6x left arm kb snatch, 50#
12x ins&outs

SH 12:43

Did this @ 9pm.
Tough doing these alone.
Having video camera on greatly helped me stay focused.
Link to video: http://www.youtube.com/watch?v=QEMvLyGBqyo

101012 WOD

Tuesday, October 12, 2010
complete for time:
run 800m
then 7 rounds:
8x bench press, 185#
8x box jumps, 24"
8x kb swing, 28kg
8x pull ups
then run 800m

SH: 24:13
AL: not timed

I would describe this workout as a marathon with weights.
Box jumps almost felt like a rest interval.
The last 3 rounds were damn hard and the
800m run immediately after made it borderline inappropriate.
This is the kind of thing you do once in a while and
follow it up by some light shit the next day because it really taxes the plums.
Anthony tried to do this while getting over a cold and really pushed himself.
His stomach thanked him by emptying itself on the side of the road on his way home.
Feel better guy and we'll see you on Thursday.

101011 WOD

Monday, October 12, 2010, 8pm

40 kb sumo hi-pull, 28kg (unbroken)

40 burpees (unbroken)

30 mb split-jumps, 12# (unbroken)

30 elbows2knees (sets of 10)
________________________________________________________
-rest 1min-

2 sets walking kbs, 20 yards; 24kg (3 swings followed by one step), 10 pull-ups after each set, 1min rest btwn sets

________________________________________________________

-rest 1min-

30 ropeslams

30 kb crunches, 30#

Did this at BCC (Bergen Cnty CF).  We were not timed but I'm sure I finished the 1st part in the 4min area..walking kb swings were much harder than they looked, especially with 10 pull-ups at the end of each.core and forearms were taxed the most..

101007 WOD

Thursday, October 4, 2010
complete for time:
20x wallball shots, 20lb ball
20x pullups
20x kb swings, 50lb or 28kg
1x kb rackwalk
15x wallball shots
15x pullups
15x kb swings
1x kb rackwalk
10x wallball shots
10x pullups
10x kb swings
1x kb rackwalk

Scott 8:13
Bobby 12:40

101006 WOD

Wednesday, October 6, 2010

6 rounds for time: 

10x snatch, 95lbs (demonstration: http://www.youtube.com/watch?v=idZAO-QDeqc)

10x rope slams, 2" thick/20' long rope

10x push-ups

10x body weight ins-and-outs (slightly easier than jump-squats)

1x 50-yard run

(Scott 12:27, Bob 19:35)

60 total reps of 95# snatches is what really made this tough...the last few rounds were serious.  

10-rep sets are long enough to really get exhausting, but short enough to allow for moderate levels of weight, which is a nice combination.

Considering how sore i was from yesterday's WOD, I was happy with my time.

My lung capacity has hit another level over the last two months, which makes all the difference.

Bobby and Anthony have already shown increases in strength and conditioning, even if they don't realize it yet.

One thing they both have which is impossible to teach is mental toughness.

If they are able to come 4+ times/week it would greatly accelerate progress.

101005 WOD

Tuesday, October 5, 2010
6 rounds for time of
6x bench press (215#/215#/225#/225#/225#/225#)
12x recline rows
6x box jumps, 24"
12x kb swings, 28kg

SH 12:55

101005

Tuesday, 101005 WOD

6 rounds (12:55)
6 bench press (215/215/225/225/225/225)
12 recline rows
6 box jumps
12 kb swings 28kg

101004

Monday, October 4, 2010
complete 7 rounds for time of
7x thrusters, 95#
7x left arm kb row, 32kg
7x right arm kb row, 32kg
7x knees to elbows
7x t-stabilization push ups

SH: 10:51

101004

Monday, 101004 WOD

7 rounds (10:51)
7 thrusters, 95lb
7/7 kb row, 32kg
7 elbows-to-knees
7 t-stabilization push ups

101002

Saturday, Oct 2, 2010
5 rounds for time:
10x dips
10x pullups
10x burpees
then run 800m

SH 11:38
ran another 800m after time

101002

Saturday, October 2, 2010

5 rounds (11:38)

10 dips

10 pullups

10 burpees

800m run (x2)

101001

Fri, Oct 1, 2010
AMRAP in 15min
8x db swing, 70#
8x band press
8x sit-outs
8x mb split-jumps, 12#

SH: 11.5 rounds

101001

Friday, October 1, 2010

AMRAP 15mins (11.5 rds)

8 db swing 70#

8 band press

8 sit-outs

8 mb split-jumps 12#

Standing band twists, 15/15 3 sets

100930

Thursday, September 30, 2010

AMRAP 15 mins (9 rds)

10 kb swing 50#

10 box jumps 24”

10 push press 115#

100929

Monday, September 29, 2010

10 rounds (8:20)

15 deadlifts 135#

15 push-ups

100928

Tuesday, September 28, 2010

800m run

7 rds

7 bench press (185/255/255/255/255/225/185)

7 kb burpee/deadlift 32kg

20sec bicycle/20sec plank x3

100926

Sunday, September 26, 2010

6 rounds

8 kb hi-pull 32kg

12 wall ball 20lb

8 t-stab push-ups

12 rope slams

1 min plank x 2

100925

Saturday, September 25, 2010

20sec on 10sec off 4rds then 800m run

kb snatch 50#, 28kg

bw ins-and-outs

pull ups

push ups

burpees

30sec bicycle; 30sec plank

100924

Friday, September 24, 2010 (20:36)

400m run before & after

6 rounds:

8 bench press

8/8 1-arm kb clean-squat

8 recline ring rows

8 mountain climbers

100921

Tuesday, September 21, 2010

3 rounds (20:15)

400m run

30 ring push ups

15/15 1-arm kb row 28kg

50yd walking lunge 45/35#

30 rope slams (21:50)

100920

Monday, September 20, 2010

12:12

7 rounds:

8 push press 115#

8 box jumps 24”

8 kb swings 28kg

8 knees2elbows

3 kb rack-walk 50# (15:53)

100919

Sunday, September 19, 2010

10:12

800m run

30 band presses

30 kb swings 28kg

30 mb reaches 12#

20sec plank; 20sec side/side plank x2

100918

Saturday, September 18, 2010

10:33

3 rounds

Run 400m

15 thrusters 95#

15 pullups

100916

Thursday, September 16, 2010

4 rounds (8:45)

Sprint 50yds

12 kb swing 50#

12 sb squat-jump 60#

12 burpee

12 t-stab push up

1min plank

100915

Wednesday, September 15, 2010

9:43SH, 17:30BR

7 rds for time

6 cleans 115#

6 ring dips

6 box jumps 24”

6 rope slams

100913

Monday, September 13, 2010

10:40

800m run

50 recline row

50 burpees

5 o/h kb rack walk w/clean&press 50#/30m

30sec plank/20sec side planks x2

100912

Sunday, September 12, 2010

10:40

1,000m run

20 t-stab push ups

15/15 KB snatch 50#

40 MB split jumps

400m run

20 t-stab push ups

15/15 KB snatch 50#

40 MB split jumps

20sec bicycle/20sec baby crunch x2

100910

Friday, September 10, 2010

AMRAP 15:00 (10rds)

12 push press 95#

12 MB reach 12#

1 KB rack walk 28kgx2

20/20/20 core set

100909

Thursday, September 9, 2010

8:45SH 15:20BR

400m run

25 ring push ups

25 wall ball

25 kb swing 50#

400m run

15 ring push ups

15 wall ball

15 kb swing 50#

100908

Wednesday, September 08, 2010

9:33

800m run

20 pull-ups

20 t-stabilization push-ups

20 burpees

75m run

15 pull-ups

15 t-stabilization push-ups

15 burpees

75m run

10 pull-ups

10 t-stabilization push-ups

10 burpees

30 rope slams

100907

Tuesday, September 07, 2010

7 rds

Bench press 215#                                 7

Mtn climbers                                          7

Single-arm KB clean-squat 22kg           7/7

500m run

30 ropeslams        

1min plank

100906

Monday, September 06, 2010

7 rds (12:01)

Pull Ups                                                  8

KB Squat 28kg                                       8

T-Stab Push Ups                                   8

Burpee                                                    8

1min plank

100904

Saturday, September 04, 2010

3 rds 20sec on/10 sec off

800m run

10 of everything

Pull Ups

Push Ups

Mtn Climbers

KB Snatch

SB Jump Squat

20/20/20……….

Friday, September 03, 2010

7 rounds (14:30)

Pull ups                                                  7

Burpee                                                    7

Rope slams                                            7

KB swings 28kg                                     7

Wall ball 20#                                          7

100902

Thursday, September 02, 2010

14:07 before run; 19:05 after

6 rounds

Ring push ups                                       8

Box jumps 24”                                        8

Snatch 95#                                             8

KB rack walk 50#                                   1

800m run

100831

Tuesday, August 31, 2010
(11:10)
3 rounds:
Bench (215#) 6
KB swing (American) 6
Recline row 6
800m run
Bench (215#) 6
KB swing (American) 6
Recline row 6
30 KB crunches; 30sec plank

100830

Monday, August 30, 2010
(7:03)
Run 1/3 mi
Pull ups 20
Burpee 20
Run 1/3 mi
Pull ups 15
Burpee 15
Run 50 yrds
Pull ups 10
Burpee 10
2 sets of: 20 sec plank/20 sec side plank/20 sec side plank

100829

Sunday, August 29, 2010
7 rounds (9:45)
KB snatch (50#) 6/6
Elbow2Knee 6
Sprint 1
30 sec kb crunch (30lb); 30 sec bicycle x3

100828

Saturday, August 28, 2010
2 rds 30sec on, 10sec off, FS run in between, then 10 of each:
BW ins and outs
Recline rows
T-Stab push-ups
Burpees
KB swing 28kg
30sec bicycles; 30sec plank

100827 II

8/27/10 @ gym (did not go)
AMRAM in 8 min
2H KB cleans 8
Push-ups 8

100827

Friday, August 27, 2010
6 rounds (12:09)
Bench (225x2;215x4) 5
KB snatch (50#) 5/5
Mtn climbers 10
Sprint 1
25 elbow2knee

100824

Tuesday, August 24, 2010 (15:50)
3 Rounds:
50 Jump and touch (12” )
40 Air Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
20 Rope Slams
15/15 1-Arm KB High Pull

100823

Monday, August 23, 2010
8:40
KB snatch 50# 25/25
Swimmers 40
24’ box jumps 30
800m run 1
30 kb crunch (16kg); 1:30 plank

100820

Friday, August 20, 2010
7 Rounds (8:50)
KB Clean (28kg) 3
KB Push Press (28kg) 3
KB Rack Squat (28kg) 3
800m run
Rope Slams 30
30 sec bicycle; 30 sec baby crunch; 30 sec plank

100819

Thursday, August 19, 2010
AMRAP 15 min (10)
KB swing 8
T-stab pushups 8
BW ins and outs 8
Elbow2Knees 8
50 yd sprint

100818

Wednesday, August 18, 2010
8:56
Push ups 30
Pill ups 30
BW ins&outs 30
800m run
Push ups 15
Pill ups 15
BW ins&outs 15
KB rack walk (28kg) 2
1 min plank

100817

Tuesday, August 17, 2009
3 rounds:
Bench Press (135/185/185) 10
KB Snatch (50#) 5/5
Mtn Climbers 10
‘skank’ run 0.80mi
3 rounds:
Bench Press (225/235/225) 5
KB Snatch (50#) 5/5
Mtn Climbers 10
30 sec bicycle/30 sec plank

100815

Sunday, August 15, 2010
7 rounds (10:30)
1 arm Kb clean/swing 6/6
Kb split jump 6
t-stab pushups 6
40 yd sprint 1
30 sec bicycle; 30 sec plank x 2

100814

Saturday, August 14, 2010
16:37
run 800m
7 rounds
kb swing 28kg 8
knee2elbow 8
pushpress 135# 8
burpee 8

100813

Friday, August 13, 2010
Fran (3:53)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
6 rounds (8:35)
Barbell Clean (95#) 8
Push Up 8
KB Rack Walk (50#/40yd) 1
Rope Slams (1 rd) 30
30 KB Crunch (30#); 1 min plank

100811

Wednesday, August 11, 2010 (21:57)
7 Rounds
Bench Press (185#) 7
KB Swing (28 kg) 7
Pull-Ups 7
Burpee 7
KB o/h RackWalk (50#) 1

100809

Monday, August 09, 2010 (9:03)
3 Rounds for time:
1/3 mi run
Recline Row 12
B/U KB Clean (44#) 12/12
MB Split-Jump (12#) 12
30 sec bicycle; 1min plank

100808

Sunday, August 08, 2010
½ mi run
2KB-Burpee Deadlift (32 kg) 40
T-Stab Push Ups 40
OH 2KB Rckwlk/3 Shldr Press 50# 5
30 KB crunch (30#); 1 min plank

100807

Saturday, August 07, 2010
20 sec on, 10 sec off; 4 rounds
Pull-ups
Push Ups
Mountain Climbers
KB Snatch (50#)
Sprint
MB Side2Side (12#)
30 sec bicycle, 30 sec plank x 30.

100805

Thursday, August 05, 2010 (8:08)
0.5mi run
Push Press (95#) 40
Mountain Climber 40
0.3mi run
Knees2Elbows 15
Swimmers 30
Knees2Elbows 15
30 sec crunches; 1 min plank

100804

Wednesday, August 04, 2010 (home)
7 Rounds (7:48)
Chins 8
Push-Ups 8
KB Ins and Outs (30#) 8
55 yard sprint 1
30 bicycles; 30 robots; 1 min plank

100803

Tuesday, August 03, 2010 (home)
15:27
KB Swing (50#) 50
Knees2Elbows 50
1H B/U KB Tri-Thrusters (50#) 50
Rope Slams 50
½ mile run
1 min crunches; 1 min plank

100801

Monday, August 2, 2010
For time (11:07)
0.3mi run
7 Rounds:
Box Jump (24”) 7
KB Swing (62lb) 7
Recline Row 7
0.30mi run
30 sec bicycle; 30 sec plank

100731

Saturday, July 31, 2010
4 rds: 20 sec on 10 sec off 1 min brk
50-yd Sprint
Shldr2Shldr (85lb SB/100lb bar)
Chins
T-Stab Push-Ups
Burpee
20/20/20/20/20/20 core

100730

Friday, July 30, 2010
Complete for time (8:45)
1/2 mi run
2H KB clean 30
Elbow2Knee 30
Sit-outs 30
MB Split Jump 30
1/3 mi run
Rope Slams 30
30 sec rt side plank; 30 sec lft side plank

100729

Thursday, July 29, 2010
4 Rounds for time (8:30)
Thrusters (75#) 12
Burpee 12
KB High Pull (70#) 12
Sprint (40-yd) 1
60 runches; 1 min plank; 30 crunches

100728

Wednesday, July 28, 2010
Complete for time (11:00)
Chin-ups 30
Push-ups 30
MB Reaches (12#) 15/15
40-yard DB Rack Walk (66#) 3
Run 0.50 mi
Chin-ups 15
Push-ups 15
MB Reaches (12#) 15
40-yard DB Rack Walk (66#) 3

100726

Monday, July 26, 2010
Complete for time (6:36)
Run 0.30 mi
Elbow-to-knees 12
MB side-to-side 12
Burpee 12
Run 0.30 mi
Elbow-to-knees 10
MB side-to-side 10
Burpee 10
50 yd sprint
Elbow-to-knees 8
MB side-to-side 8
Burpee 8
1 min plank w/ 45# SB on back

100725

Sunday, July 25, 2010
7 Rounds
KD Swing (blue) 10
1-Arm KB Clean/Press (blue) 5/5
1-Arm KB Row (blue) 5/5
SB walk/5 SB jump/squat 1
(50 yard walk/85lb SB)

100722

Thursday, July 22, 2010
On vacation-LBI-outside
Max rounds 15min (10 rds completed)
TStab-Push-ups 10
1 Arm KB Row (50#) 10/10
KB Swing (50#) 10

100720

Tuesday, July 20, 2010
On vacation-LBI-outside
6 Rounds (9:00)
2KB Burpee-Deadlift (50#) 12
Push-Ups 12
1KB Split-Jumps (30#) 12
Run 0.7 mi

100719

Monday, July 19, 2010
On vacation-LBI-outside
8 Rounds (8:30)
7x KB Clean & Press
7x BW ins-and-outs
7x Recline row

100719

Saturday, July 19, 2010
20 sec on, 10 sec off/4 rounds
Push ups
Chins
BW ins and outs
KB hand to hand swings
Mtn climbers
30 sec bicycles
30 sec baby crunches
1 min plank

100716

Friday, July 16, 2010
Garage (alone)
7 Rounds (7:10)
12x Push-ups
6x Chin-ups
12x Rope Slams
6 KB Rack Squat (30#)

100715

Thursday, July 15, 2010

8 rounds (7:21)

2-hand KB clean (44#)                            6

Elbow-to-knees                                       6

Split-jumps (12# MB)                             12

100712

Monday, July 12, 2010

Garage w/ Bobby

8 Rounds (14:10)

KB Thrusters (30#)                                                   8

Recline Row                                             8

Plyo Push-Up                                        6/6

Jump Rope                                            40

100704

Sunday, July 04, 2010

Garage (alone)

6 Rounds for time (<13min)

Rope Slam                                             12

Recline Row                                          12

1 Arm KB High Pull (50#)                    6/6

KB Push Press                                     6/6

_______________________________

KB Rack Walk                                           4

KB Crunches                                          30

Plank                                                 1 min

100705

Monday 7/5 – Sunday 7/11 out with rib injury…

100703

Saturday, July 03, 2010

4 Rounds

T-Stabilization Push Up                 20 sec

Rest                                                 10 sec

Mountain Climbers                                         20 sec

Rest                                                 10 sec

50-Yard Sprint                                20 sec

Rest                                                 10 sec

KB Ins-and-Outs                             20 sec

Rest                                                 10 sec

Recline Rows                                 20 sec

______________________________

crunch 20 sec; rt-side crunch 20 sec; lft-side crunch 20 sec; baby-crunch 20 sec; toe-touch 20 sec; bicycles 20 sec; robots 20 sec; plank 20 sec; left-side plank 20 sec; right-side plank 20 sec