131030

AMRAP 8 min

15 hang cleans, 95lb

15 wall ball, 20lb/10'

SH 171

CP 134

131029

3 rounds for time

30 burpees

run 400m

30 deadlifts, 135/95

SH 14:14

FC 17:20

MH 21:38

131028

5 rounds for time

5 thrusters, 155#

7 chest to bar pull ups

250m row

SH 10:27

CP 3 rounds (injured)

131027

50-40-30-20-10*

mountain climbers

"Pump" sit ups

*120 ft farmers carry after each round

SH 10:26

FC 12:09

MH 13:05

131026

5 rounds for time

10 ghd sit ups

10 push press, 115#

10 cal row

SH 8:10

131024

AMRAP 12 min

10 kb sumo deadlift high pull 70/53

10 wall ball

10 knees to elbows

SH 257

FC 210

MH 190

131023

run 1 mile

20 deadlifts, 185#

30 burpees

40 lunge steps w/45# plate

50 kb swings, 53#

SH 14:30

FC 16:40

131022

5 rounds

5 squat clean, 185#

25 double-unders

5 handstand push ups

Scott 12:14

131020

run 400m
then
5 rounds of Cindy:
5 pull-ups
10 push-ups
15 squats
then
run 400m
5 rounds of Cindy:
5 pull-ups
10 push-ups
15 squats
then
run 400m

SH 13:22
FC 16:20
MH 19:25

131019

3 rounds for time:

500m row

15 snatch, 95#

15 toes-to-bar

SH 13:21

FC 17:14

131017

7 rounds
7 strict ring dips
7 front squats, 135#
7 bar facing burpees

SH 10:53

FC 14:35

131016

AMRAP 15 min
20 cal row
10 push ups

SH 309

FC 280

131015

10-9-8-7-6-5-4-3-2-1
shoulder to overhead, 135#

chest to bar pull ups

kb swing, 70#

SH 14:02

FC 19:19 

131014

50 wall ball, 20lb/10'

100 double unders

40 wall ball

80 double unders

30 wall ball

60 double unders

20 wall ball

40 double unders

10 wall ball

20 double unders

SH 11:58

131012

AMRAP 10 min

2 rope climb, 12'

2 clean and jerk, 135#

4 rope climb

4 clean and jerk

4 rope climb

6

6

8 

8 

....etc until time is up

SH 60

131010

Strength

3-3-3-3-3

box squat

245-265-285-305-335

WOD

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 
kb swing, 53#
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 
burpees

SH 12:10

CP 16:24

compare to http://huntersgarage.blogspot.com/2011/11/111111.html?m=1

131008

run 400m

then

20-15-10-5

deadlift, 185%

50-40-30-20

lateral jumps over parallette

then

run 400m

SH 7:59

FC 9:59

131007 5k Row

5k row for time

SH 19:11

CP 21:13

131005

5 rounds for time

10 cleans, 155#

50 double unders

SH 8:38

130103

AMRAP 15 min

10 dumbbell snatch (5/5), 50lb

10 dumbbell push press (5/5), 50lb

10 knees to elbows

SH 302

FC 256

131001

AMRAP 3 min back squat (load bar with body weight)
rest 3 min
AMRAP 3 min burpees
rest 3 min
AMRAP 3 min sit-ups
rest 3 min
AMRAP 3 min row for cal

SH 268 (48, 62, 98, 60)

CP 215 (38, 56, 76, 45)