121001

50-40-30-20-10
double unders
sit ups
squats

Scott 9:00
Candace 9:07
Frank 22:31

120929 relay triangle

in groups of 3: first person completes full set then second person completes full set and so on until each person has completed 5 rounds of:

15 clean 95/65
15 hand release push ups

Candace/Frank/Scott 13:29

120928

AMRAP 12 min
10 thrusters 65/45
10 burpees
10 toes-to-bar

Scott 180
Candace 150
Chris 130

120927

AMRAP 12 min
4 strict pull ups
8 sit ups
4 strict ring dips

Scott 188
Frank 148
Candace 120

120926

10-9-8-7-6-5-4-3-2-1 reps
dumbbell push press - right, 50/25
dumbbell push press - left, 50/25
toes-to-bar
jumping lunges

Scott 7:29
Candace 8:13
Mike 8:19
Jaclyn 8:54
Frank 9:43

120925

for time:
alternate between
10-to-1 hand release push ups
and
1-to-10 pull ups
then
alternate between
10-to-1 kb swings
and
1-to-10 goblet squats
then
100 double unders

Scott 13:12
Jaclyn 14:40
Frank 18:37

120923

bench press
5-5-3-3-3
then
AMRAP 12 min
12 wall ball, 20lb
12 kb swing, 53lb
12 double unders

Scott 279
Frank 234

120922

Happy 5th birthday Scotty!

20-15-10-5 reps
clean 135/95
ring push ups
knees to elbows

Scott 9:34
Candace 11:57
Frank 11:58

120920

AMRAP 12 min
21 deadlift 95/65
15 push press 95/65
9 front squat 95/65

Jaclyn 201
Scott 244

120919

AMRAP 15 minutes
5 ring dips
10 cal row
15 kb swing 53/35
20 double unders

Scott 360
Jaclyn 300
Frank 295

120918 Angie

"Angie"
For time:
100 pull ups
100 push ups
100 sit ups
100 squats

Scott 19:14
Candace 19:14

120915

10-9-8-7-6-5-4-3-2-1 reps
deadlift, 225lb
handstand push up
toes to bar

Scott 10:03
Mike 15:34

120913

AMRAP 12 min
run 200m (scott row 200m)
12 barbell hang split snatch 65/45
12 box jumps 24"/20"

Scott 4 rounds + row + 6 snatch
Frank 4 rounds + run + 3 snatch
Candace 5 rounds

120912

4 rounds for total reps:
1 min max reps ghd sit ups
30 sec rest
1 min max reps russian kb swing, 71/53
30 sec rest
1 min max reps push ups
30 sec rest

Scott 383
Frank 317
Candace 326

120911

6 rounds for time
8 thrusters 95/65
16 double unders
8 pull ups
16 double unders

Scott 9:32
Candace 12:01
Jaclyn 14:40
Frank 18:49

120909

AMRAP 12 min
4 squat cleans 115/80
6 ring dips
8 toes to bar

Scott 144
Candace 136
Jaclyn 126

120908

Complete for time:
40 cal row
50 kb swing 53/35
40 wall ball 20/14
50 sit ups
40 pull ups
50 double unders
4 rope climbs, 15'
50 yard broad jump

Scott 19:45
Jaclyn 20:00
Mike C. 20:00
Mike M. 21:00
Frank 23:52

120907

5 rounds for time:
5 power cleans
5 front squats
5 push press
5 back squats

Scott (95#) 6:00
Frank (95#) 8:10

120906

AMRAP 5 min
5 db snatch, right
5 burpee
5 db snatch, left
5 burpee
then
rest 3 min
then
AMRAP 5 min
double unders (singles 3:1)

Scott 395
Candace 335
Frank 165

120904 Cindy

Cindy
AMRAP 20 min
5 pull ups
10 push ups
15 squats

Scott 21 rounds
Candace 20 rounds

120903

5 rounds
5 handstand push ups
10 toes to bar
15 kb swing 71/50
20 double unders

Scott 10:50
Candace 11:27

120901

AMRAP 15 min
10 ring push up
15 calorie row
20 yard overhead walking lunge 45/25

Scott 6 rounds
Candace 5 rounds
Frank 5 rounds + push ups + lunges