Wednesday, October 30, 2013

131030

AMRAP 8 min
15 hang cleans, 95lb
15 wall ball, 20lb/10'

SH 171
CP 134


Tuesday, October 29, 2013

131029

3 rounds for time
30 burpees
run 400m
30 deadlifts, 135/95

SH 14:14
FC 17:20
MH 21:38




Monday, October 28, 2013

131028

5 rounds for time
5 thrusters, 155#
7 chest to bar pull ups
250m row

SH 10:27
CP 3 rounds (injured)



Sunday, October 27, 2013

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



Saturday, October 26, 2013

131026

5 rounds for time
10 ghd sit ups
10 push press, 115#
10 cal row

SH 8:10

Thursday, October 24, 2013

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


Wednesday, October 23, 2013

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


Tuesday, October 22, 2013

131022

5 rounds
5 squat clean, 185#
25 double-unders
5 handstand push ups

Scott 12:14

Sunday, October 20, 2013

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


Friday, October 18, 2013

131019

3 rounds for time:
500m row
15 snatch, 95#
15 toes-to-bar

SH 13:21
FC 17:14


Wednesday, October 16, 2013

131017

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

SH 10:53
FC 14:35


Tuesday, October 15, 2013

Monday, October 14, 2013

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


Saturday, October 12, 2013

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
....etc until time is up

SH 60




Thursday, October 10, 2013

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

Saturday, October 5, 2013

Thursday, October 3, 2013

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

Tuesday, October 1, 2013

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)