Friday, August 30, 2013

130830

complete for time:
run 400m
50 kettlebell swings, 53/35
50 wall ball, 20/14 
50 pull ups
run 400m

SH 10:31
CH 13:39


Thursday, August 29, 2013

130829 Part II - Diane

"Diane"
21-15-9
deadlifts, 225lb
hand stand push ups

SH 5:15
CP 8:05




130829 Part I

3 rounds for time
run 400m
50 air squats
25 hand release push-ups

SH 11:44

Tuesday, August 27, 2013

130827

5 rounds for time:
30 cal row
20 toes through rings
10 burpees box jumps, 24"

SH 19:32
CP 23:29

Monday, August 26, 2013

Friday, August 23, 2013

130824

AMRAP 15 min
10 ring dips
10 kb swings, 70lbs
3 rope climbs, 12'

Scott 163

Thursday, August 22, 2013

Wednesday, August 21, 2013

130821

complete for time:
210 double unders
21 deadlifts, 225lb
21 box jumps, 30"
150 double unders
15 dead lifts
15 box jumps
90 double unders
9 deadlifts
9 box jumps

Scott 12:58


Tuesday, August 20, 2013

Saturday, August 17, 2013

Friday, August 16, 2013

130816

AMRAP 20 mins
5 power cleans, 155lb
10 wall ball, 20lb/10'
20 double-unders

SH 435
CP 321 (2-for-1 singles)


Tuesday, August 13, 2013

130814

http://www.guerrillafitness.net/2013/08/morristown-workout-for-81412-2/

Partner / Competition Workout
7 Rounds:
Partner 1 - 20 Meter overhead walking lunge
Partner 2 - As many reps as possible
3 Push ups
3 Knees to elbows
6 Push ups
6 Knees to elbows
* This is a competition workout, you are trying to get further along than your partner.

Scott 160 (21 push ups + 13 k2e)

Monday, August 12, 2013

130813

3 rounds for time:
row 500m
30 kb swings 53/35
40 sit ups

SH 13:58
FC 15:51

Sunday, August 11, 2013

130811

run 400m
then
21-15-9
chest to bar pull ups
hand release deficit push ups
then
run 400m

SH 7:59
CP 8:55
FC 9:11


Friday, August 9, 2013

130810

10-9-8-7-6-5-4-3-2-1 reps for time*
snatch 95/65
box jumps 30/24

*2 rope climbs @ 12' after each round

SH 15:16
CP 18:09


Wednesday, August 7, 2013

130808

Strength:

3 x 3-2-1
Back squat

Conditioning:

50 Wallballs 20#/14#
50 Kettlebell Swings 2 pood / 1.5 pood
* Break up however you choose
Rest exactly 1 minute
Row 500 meters (all out effort!) 

SH 7:45

Tuesday, August 6, 2013

130807

strength

front squat
3-3-3-3

WOD
20 front squat 135/95
run 400m
15 front squat
run 400m
10 front squat
run 400m
5 front squat
run 400m

SH 10:27
CP 15:27


Sunday, August 4, 2013

130805

http://www.guerrillafitness.net/2013/08/morristown-workout-for-8513/

10 Rounds:
3 Deadlifts 275#/185# 
5 Hand stand push ups
7 Toes to bar

SH 7:50
CP 12:08


130804 triathlon sprints

3 rounds for time
400m run
100 double unders
500m row

Scott 15:51


Friday, August 2, 2013

130802

http://www.guerrillafitness.net/2013/08/morristown-workout-for-8213/

2-2-2-2-2-2-2-2-2-2
Press at 40% of 1 rep max 

SH 95#

Conditioning:

2 Rounds:
4-3-2-1
Muscle ups
Strict Press @ 80% of your 1 rep max 
* Rest 2 minutes between rounds

SH 10:17 (bar muscle ups), 135#