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

121013

AMRAP 12 min
5 power snatch 95/65
10 back squat 95/65
15 double unders

cash out
3 rope climbs

Scott 252
Candace 252
Frank 195

121010

10-9-8-7-6-5-4-3-2-1 reps
kb clean and press, right 50/30
kb clean and press, left 50/30
burpees

Scott 9:44
Jaclyn 11:40
Frank 12:52
Mike

121009

5 rounds for time
40 jumping lunges
20 hand release push ups
20 kb sumo deadlift high pull 71/50

Mike 10:46
Scott 11:51
Candace 12:32
Jaclyn 12:38
Frank 15:40

121007

AMRAP 15 min
alternate with partner
12 burpees
12 pull ups

SH/JT 288

121005

3 rounds for time:
50 double unders
30 kb swings, Russian 71/50
10 squat cleans 135/95

Candace 11:07 Rx
Scott 11:30 Rx
Jaclyn 17:57

121003

AMRAP 12 min
12 wall ball 20/14
12 calorie row
12 deadlift 135/95

Scott 204
Jaclyn 192
Mike 180
Frank 197
Candace 204

121002

Happy birthday Nic!

6 rounds
8 push press 115/75
10 knees to elbows
12 kb swing 53/30

Scott 9:32
Jaclyn 12:24
Frank 14:41