110929

for time:
part 1:
21-15-9 rep rounds
bench press, body weight (175#)
pull-ups
immediately followed by
part2:
row 500m

scott 9:47 (7:42 part 1)

110928

complete as many rounds as possible in 15 minutes:

dumbbell waiter's walk, 50yds (link)

10x burpees

15x sit-ups

scott 8 1/3 (50lb)
bobby 7 (25lb)
jaclyn 7 1/2 (25lb)
frank 6 (50lb)
lauren 5 1/3 (15lb)

110927

for time:
run 800m
25x deadlift, 185lb
25x box jumps, 24"
25x knees-to-elbows
run 400m
25x deadlift, 185lb
25x box jumps, 24"
25x knees-to-elbows
run 800m

bart 17:25
scott 17:37
bobby 20:45
anaida 21:12
frank 23:45
anthony 27:00

110926

complete 3 rounds
perform as many repetitions as possible in one minute at each station.
20 second rest between stations and a 1 minute rest between rounds
record total reps for score, 1 rep = 1 point:

1 minute double-unders (demo)
rest 20 sec
1 minute kettlebell swings, 53/30 (demo)
rest 20 sec
1 minute overhead weighted lunge 45/25 (demo)
rest 20 sec
1 minute push press 75/45 (demo)
REST 1 MINUTE

scott 418
anaida 274
bobby 270
lauren 281
frank 244
bart 292

110924

3 rounds for time

1x farmer's carry, 50yds (demo)
25x push-ups
25x sit-ups
run 400m

scott 10:12 (123lb carry)
bobby 11:35 (60lb carry)
frank 12:23 (60lb carry)
anaida 14:00 (60lb carry)

110923

for time:

row 2k

scott 7:43

110921

AMRAP 15min

5x handstand push-ups (or 10x pvc push-ups)

10x db/kb snatch, right arm

10x db/kb snatch, left arm

15x box jumps

scott: 7 rounds (50lb db; 24" box)

anthony: 5 2/3 rounds (50lb kb; 24" box)

anaida: 5 rounds

jackie: 6 1/2 rounds

bobby: 5 2/3 rounds

lauren: 5 1/2 rounds

frank: 5 2/3 rounds

110920

4 rounds for time (20 min cap):

run 400m
15x thrusters, 95lb (demo)
15x pull-ups (demo)

scott 15:25
jackie 16:40
anaida 18:40
bobby 19:25
anthony: capped @ 3 rounds + 15 thrusters + 15 pull-ups
frank: capped @ 3 rounds + run + 15 thrusters

110919

AMRAP 12 min:

10x kettlebell goblet squat (demo)
10x kettlebell swings (demo)
10x hand release push-ups (demo)

scott 9 1/3 rounds (53lb kb)
anthony 8 2/3 rounds (50lb kb)
anaida 6 1/3 rounds (30lb kb)
bobby 7 rounds (50 & 30lb kb)

110917

complete for time:
4x dumbbell waiter walk, 50lbs, 50yds (demo)
25x wallball shots, 20lb, 10ft
50x double-unders (or 150x singles)
25x parallette shoot-through (demo)
50x sit-ups
25x kettlebell swing, 2 pood
row 500m

scott 12:18
anthony 13:50

110916

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

kettlebell sumo deadlift high-pull, 32kg
box jumps
knees-to-elbows

scott 8:20 (24" box; 32kg kb)
jackie 8:37 (20" box; 30lb kb)
bobby 8:52 (24" box; 50lb kb)
anaida 9:25  (20" box; 30lb kb)

110914

AMRAP 15 min

5x chest-to-bar pull-ups
7x ring dips
9x burpees

scott 8 rounds + 5 p/u + 9 burpees
anthony 6 rounds
anaida 9 rounds (parallette dips, banded p/u)
bobby 8 rounds (parallette dips)

110913

4 rounds for time:

run 400m
15x deadlift, 185 lb
30x double-unders (or 90x singles)

scott 13:15
anthony 21:02
anaida 16:00 (65lb dl)
bobby 15:40 (135lb dl)
lauren 20:15 (65lb dl)

110912

Three rounds - 1 minute rest between rounds
record total number of reps:

max reps 1 min: kb swing
rest 20 sec
max reps 1 min: hand-release push-ups
rest 20 sec
max reps 1 min: squats
rest 20 sec
max ca1 min: row
rest 20 sec

scott 389
jackie 354
bobby 291

110910

for time:

run 1 mile

25x kb swing (demo)

25x ring push-ups (demo)

25x knees-to-elbows (demo)

run 1 mile
25x kb swing (demo)

25x ring push-ups (demo)

25x knees-to-elbows (demo)

bart 18:18
scott 20:36
darren 21:03
mike 22:02
jackie 24:40
anaida 26:23

110909

3 rounds for time:

broad jump, 50 yards (demo)
15x push press (demo) m: 95lb; w: 45lb
15x pull-ups (demo) scaled: banded or ring rows
15x sit-ups (demo)

scott 9:03
anthony 9:41
anaida 9:57
jackie 10:12
candace 9:55
darren 9:55

110907

7 rounds for time:

7x handstand push-ups (demo)
7x deadlift, 225lb (demo)
7x kb swing, 32kg (demo)
7x ghd sit-ups (demo)

sh 10:28
al 17:55 (185# DL)
ro 10:28

110906

4 rounds for time:

30x dumbbell or kettlebell ground-to-overhead (15/15) (demo)
30x overhead lunge (demo)
run 400m

scott 17:48 (50lb g2o/h; 45lb lunge)
anaida 20:13 (15lb g2o/h; 10lb lunge)
lauren 23:55 (16lb g2o/h, bw lunge)
rob 18:47 (50lb g2o/h; 45lb lunge)
jackie 18:25 (25lb g2o/h; 25lb lunge)
mike 21:40 (25lb g2o/h; bw lunge)
darren 20:40 (50lb g2o/h; 45lb lunge)

110905

2 sets (record total # of rounds, including partials):

as many rounds as possible in 4 minutes:
5x pull-ups [scaled = band asst or ring row] (demo)
10x push-ups (demo)
15x squats (demo)
rest 2 minutes
as many rounds as possible in 4 minutes:
10x burpees (demo)
10x kettlebell swing [m: 53lb; w: 30lb] (demo)
rest 2 minutes

scott: 18 rounds
anthony: 15 rounds
jackie: 13 rounds + 10kbs
lauren: 11 rounds + 12 squats
bart: 14 + 15 squats.

119003

as many rounds as possible in 20 minutes:

10x box jumps (scott: 24"/ anaida: 20")
http://www.youtube.com/watch?v=UweKybOuivA
15x wall ball shots (scott: 20lb @ 10 feet; anaida: 16lb @ 6 feet)
http://www.youtube.com/watch?v=4XJm3u27fEc
20x double unders (or 60x single unders)
http://www.youtube.com/watch?v=h7XjUbUpeHE

scott: 9 rounds + 6 box jumps
anaida: 6 rounds + 10 box jumps

110902

6:30am

for time:
run 800m
100 kettlebell swings (http://www.youtube.com/watch?v=rJqPgV681Hg)
run 800m

scott 12:06 (53lb kb)
jackie 12:55 (30lb kb)
anaida 15:00 (30lb kb)

5:00pm
strength/skill work (1 hour):
snatch
clean and jerk