121231

10 rounds for time
10 kb swing, Russian 32kg/24kg
10 kb goblet squat 32kg/24 kg
10 push ups

Scott 13:03

121229

10-9-8-7-6-5-4-3-2-1 reps
squat clean 115/75
burpee
*50 yard farmers carry between rounds

Scott 18:51
Mike 24:00
Jaclyn 25:25

121228

AMRAP 15 min
6 deadlift, 225/155
8 ghd sit ups
10 ring push ups

Scott 298

121226

row 400m
then
5 rounds
10 toes through rings
15 kb sumo dead lift high pull 60/40
20 push ups
then
row 400m

Scott 13:08
Frank 17:28

121223

3 rounds for time
20 burpee box jump-overs 24/20
20 wall ball 20/14
20 cal row
20 kettlebell swing 53/35

Scott 17:47
Frank 21:43

121221

partner with 4 people
AMRAP 15 min
2x bear complex 135/95

*one person goes at a time
as soon as one person finishes bear complex the next starts

Scott
Frank
Candace
Mike
8 rounds

121219

10-9-8-7-6-5-4-3-2-1
thruster 95/65
20-18-16-14-12-10-8-6-4-2
sit ups
*20 double unders after each round

Candace 9:08
Scott 9:20
Jaclyn 12:13
Mike
Frank 20:24

121218

8 rounds for time
6 toes to bar
9 kettlebell swings 28kg/40lb
12 hand release push ups

Scott 8:14
Candace 8:25
Frank 11:40

121215

AMRAP 12 min
5 strict pull ups
10 single arm kb clean and press (5/5) 50/30
15 kb goblet squats 50/30

Scott 228
Candace 212
Frank 210

121214

AMRAP 15 min
100 double unders (once)
7 deadlift 185/135
8 burpees
9 wall ball 20/14

Scott 321
Candace 307

121212

3 rounds for time:
row 400m
50 sit ups
50 jumping lunges
rest 1 minute

Candace 14:02
Scott 14:10

121211

5 rounds for time
21 double unders
15 kb swings 53/35
9 ring dips

Candace 6:44
Jaclyn 6:45
Scott 6:58

121210

AMRAP 12 min
7 clean and press
7 ghd sit up
7 pull up

Scott 164
Candace 154

121208

25-20-15-10-5 reps for time
front squat 95/65
hand release push ups
kettlebell sumo deadlift high pull 70/53

Scott 10:06
Frank 13:35

121206

10-9-8-7-6-5-4-3-2-1
ring push up
kb swing 70/53
toes to bar

Scott 7:41
Candace 9:22

121205

5 rounds for time
30 single arm db snatch (15/arm) 50/30
50 double unders

Candace 9:30
Scott 9:49

121204

5 rounds for time
alternate rounds with partner for time
10 pull ups
10 back squat 95/65
10 burpees
10 push press 95/65

Scott/Mike 16:00
Candace/Jaclyn 22:04

121202

50 double unders
30 kb swing 32kg/30lb
30 ring push ups
40 double unders
20 kb swing
20 ring push ups
30 double unders
10 kb swing
10 ring push ups

Scott 6:53
Anaida 7:27

121201

AMRAP 15 min
10 wall ball
15 cal row (cal)
20 sit ups

Scott 325
Jaclyn 260
Anaida 183

121129

7 rounds
5 ring dips
10 power cleans 95/65
15 double unders

Scott 8:13
Jaclyn 10:24
Frank 12:26

121128

AMRAP 12 min
6 knees to elbows
8 kb swings 53/35
10 push ups

Scott 323
Candace 312
Frank 278
Jaclyn 288

121127

21-18-15-12-9
burpee-pull ups
dead lift 185/115

Scott 13:02
Candace 16:08
Frank 18:11

121123

complete for time:
row 1k
then
10-9-8-7-6-5-4-3-2-1 reps
push press 135/95
pvc pass thru

pull up

then
row 1k

Scott 23:12
Frank 24:34

121121

5 rounds
15 wall ball 20/14
15 kb swing 53/35
15 rope slams
15 cal row

Scott 14:10
Mike 14:25
Frank 15:52
Jaclyn 17:12

121120

AMRAP 12 min
5 squat clean 95/65
10 push ups
15 double unders

Scott 285
Frank 210

121118

21-15-9
power snatch 95/65
pull ups
rest 3 minutes
21-15-9
burpees
kb swing 71/53

Scott 14:32
Candace 14:32
Frank 16:36

121117

3 rounds for time
run or row 400m
10 single arm kb squat clean thruster, right
10 toes to bar
10 single arm kb squat clean thruster, left

Scott 12:11
Candace 12:57
Frank 13:35

121115

50 yard overhead walking lunge 45/25
50 pull ups
50 kb swings
50 cal row
50 db push press (25/25) 50/25
50 burpees

Scott 17:05
Candace 17:45
Frank 19:14
Jaclyn 19:52

121114

7 rounds for time
10 power cleans 95/65
10 double unders
10 wall ball 20/14
10 double unders

Candace 10:44
Scott 11:24
Jaclyn 13:48
Frank 19:14

121113

4 rounds for reps
40 sec toes to bar
20 sec rest
40 sec ghd back extensions
20 sec rest
40 sec goblet squat 70/50
20 sec rest
40 sec hand release push ups
20 sec rest

Scott 287
Frank 286

121110

30-25-20-15-10
wall ball 20/14
sit ups
double unders

Scott 8:41
Frank 14:58
Jaclyn 10:34

121109

L-sit max time hold x 2

AMRAP 15 min:
alternate with partner:
10 burpees
15 kb swing
20 squats

Scott/Frank 546
Jaclyn/Mike 505

121107

AMRAP 15 min
8 knees to elbows
16 jumping lunges
8 ring push ups

Scott 416
Frank 384

121106

50-40-30-20-10
row (cal)
kb swings, Russian 28kg

Scott 14:36
Frank 16:31

121104

3 rounds
25 yard walking lunge
25 push ups
25 yard broad jump
25 sit ups
2 rope climbs, 15'

Scott 10:40

121103

AMRAP 12 min
6 cleans 135/95
6 ring dips
6 chest to bar pull ups

Scott 135
Mike 134

121101

50 double unders
then 3 rounds
10 clean and jerk 135/95
10 toes to bar
then 50 double unders
then 2 rounds
20 kettlebell swing 53/35
20 burpees

Scott 13:15
Frank 19:18

121031

2 rounds
800m row
100 yard farmers carry, 56kg
25 box jumps, 24"
25 pull ups
25 hand release push ups

Scott 19:05
Frank 22:32

121027

7 rounds for time
7 deadlift, 225/155
7 ring dips
50 yard shuttle sprint (25yd x 2)
7 burpees
7 ghd sit ups

Scott 12:31 Rx
Frank 15:49
Candace 16:14

121026

for time:
50 cal row
50 pull ups
50 burpees
50 sit ups

Scott 11:03
Frank 14:26

121025

5 rounds
10 front squats 135/95
15 kb swings 53/30
20 hand release push ups

Scott 11:23 Rx
Candace 10:51 Rx
Mike 9:30
Jaclyn 11:29
Frank 11:42

121024

in teams of two: partner one completes the first exercise then partner two completes the first exercise, immediately followed by partner one completing the second exercise and so on.

AMRAP 15 min
6 toes to bar
12 db snatch (6/6) 50/25
18 overhead lunge steps 45/25

Scott/Frank 468
Jaclyn/Mike ~468

121022

AMRAP 12 min
5 ring dips
10 hang power cleans 95/65
15 double unders

Candace 330
Scott 278

121019

4 rounds for total reps/cal
1 min knees to elbows
30 sec rest
1 min row (cal)
rest 30 sec
1 min air squats
rest 30 sec
1 min kb high pull 53/30
30 sec rest

Mike 382
Jaclyn 368
Scott 359
Frank 338

121018

50-35-20
push ups
kettlebell swings
parallette jump overs
sit ups

Mike 10:25
Candace 11:58
Scott 12:01
Jaclyn 13:06
Frank 15:19

121017

AMRAP 12 min
6 toes to bar
8 deadlift 185/135
10 wall ball

Scott 223
Frank 174

121015

AMRAP 15 min
4 handstand push ups
6 cleans 135/95
8 pull ups

Scott 164
Candace 168
Frank 97

121014

5 rounds for time
10 ring push ups
10 knees to elbows
10 burpees
10 kb swings
10 cal row

Scott 13:00
Candace 13:40
Cole 20:00
TJ 18:00
Vin 18:00