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