Sunday, September 30, 2012

121001

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

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

Friday, September 28, 2012

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

Thursday, September 27, 2012

120927

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

Scott 188
Frank 148
Candace 120

Wednesday, September 26, 2012

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

Monday, September 24, 2012

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

Sunday, September 23, 2012

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

Saturday, September 22, 2012

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

Wednesday, September 19, 2012

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

Tuesday, September 18, 2012

120918 Angie

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

Scott 19:14
Candace 19:14

Saturday, September 15, 2012

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

Thursday, September 13, 2012

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

Wednesday, September 12, 2012

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

Tuesday, September 11, 2012

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

Sunday, September 9, 2012

120909

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

Scott 144
Candace 136
Jaclyn 126

Saturday, September 8, 2012

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

Friday, September 7, 2012

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

Wednesday, September 5, 2012

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

Tuesday, September 4, 2012

120904 Cindy

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

Scott 21 rounds
Candace 20 rounds

Sunday, September 2, 2012

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



Saturday, September 1, 2012

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