130530

10 min 

overhead squat work

then

for time

row 2k

Scott 7:16

Frank 7:35

130529

AMRAP 6 min:

3 burpees

3 pull-ups

6

6

9

9

continue up ladder by threes

then

rest as needed

then

AMRAP 6 min:

3 hand release push ups

3 goblet squats, 28kg

6

6

9

9

continue up ladder by threes

SH 246

FC 194

130527

1-1-1-1-1-1-1

hang squat clean

SH

185-185-195-195-205-215-225PR

130526

for time

run 800m

then

15-12-9

power cleans, 155lb

ring dips

then

run 800m

SH 14:03

130525

cash in

3 min AMRAP

hang cleans, 100lb

SH 70

WOD

5 rounds for time

10 dead lifts, 185lb

10 bar-facing burpees

50 double-unders

SH 8:00

130523

for time:

100 double-unders

30 ghd sit-ups

30 power snatch, 95/65

100 double-unders

30 ghd sit-ups

30 power snatch, 95/65

100 double-unders

Scott 13:29

130522

complete for time:

row 1k 

20 shoulder to overhead, 155#

row 500m

15 shoulder to overhead 

row 250m

10 shoulder to overhead

Scott 13:43 Rx

Frank 17:52 (135, 115)

130519

AMRAP 9 min

3 single arm dumbbell snatch, 70lb

3 hand release push-ups

3 wall ball 20lb/10'

6 single arm dumbbell snatch, 70lb

6 hand release push-ups

6 wall ball 20lb/10'

9 single arm dumbbell snatch, 70lb

9 hand release push-ups

9 wall ball 20lb/10'

increase reps by 3 on each set until time is up

Scott 155

cash-out

back squat

12-10-8-6-4

135-155-185-225-245

130518 Grace@155#

for time
30 clean and jerk 155/115

http://www.youtube.com/watch?v=E82m76uHJWw
http://www.youtube.com/watch?v=4YJ_L7jqgoA

Frank 6:15 (135#)

Scott 4:26 (155#)

130516

21-15-9

kettlebell swing 70/53

burpees

then

row 1000m

Scott 8:23

Frank 9:50

130515

AMRAP 15 min

5 chest to bar pull ups

10 ring push ups

15 overhead squats w/PVC

Scott 360

Frank 312

130514

4 rounds for time

20 cal row

20 knees to elbows (on rings)

20 wall ball, 20lb/10ft

Scott 12:31

Frank 15:52

130512

10 hspu
20 burpees
30 pull ups
40 gob squats
50 push press 75/55
60 walking lunges
70 push ups
80 air squats
90 kbs
100 double unders

Scott 25:18 Rx

130511

5-3-3-1-1-1-1-1

deadlift

Scott

215-315-315-405-405-455F-455F-425PR

130510 Helen

three rounds for time

run 400m

21 kettlebell swings 53/35

12 pull-ups

Scott 9:02

Frank  11:10

100509

10-9-8-7-6-5-4-3-2-1*

squat clean-thruster 95/65

toes to bar

*25 double-unders between rounds

Scott 13:35 Rx

130508

10 minute running clock:

row 2k

with remaining time

AMRAP alternating single-arm kb clean and jerk 

score = #reps clean and jerk

 Scott 25 (70lb)

Frank 21 (61lb)

130507

50 hand release push-ups
50 kettlebell sumo deadlift high pull 70/53
run 200m
40 hand release push-ups
40 kettlebell sumo deadlift high pull
run 400m
30 hand release push-ups
30 kettlebell sumo deadlift high pull
run 800m

Scott 17:58

130505

4 rounds for time
10 hang power snatch 115/75
15 ring dips
20 front squats 115/75
then
run 800m

Scott 20:25

130503

complete for time:
row 500m
20 deadlift, 155lb
15 power cleans, 155lb
10 push jerk, 155lb
100 double unders
10 push jerk, 155lb
15 power cleans, 155lb
20 deadlift, 155lb
row 500m

Scott 16:00 Rx

130502

AMRAP 15 min
9 kb swings 70/53
7 burpees
5 chest to bar pull ups

Scott 231
Frank 205
Candace 184