131231

Complete for time

40-30-20-10

dumbbell snatches, 50# (alternating hands, dumbbell touches ground each time)

sit ups

wall ball

SH 12:57

CP 16:40

131230 Push Press 3RM

EMOM - 20 min

Even minutes

3 push press

Odd minutes

6 chest to bar pull ups

SH 155-155-175-175-185-185-190-195-200-210

CP 155 (sore shoulder)

131229

Row 1k 

Then

3 rounds

30 front rack lunges, 115#

30 hand release push ups

Then

Row 500m

SH 17:13

FC 24:59

131227

A) 5 minutes of double under work

B) AMRAP 7 min - up ladder by 3s

3 kb swings, 70/53

3 bar facing burpees

6 kb swings

6 bar facing burpees

9

9

12

12

etc...

SH 125

CP 101

131226 Squat Clean 1RM

Work to squat clean 1RM

SH 235# pr

Rest as needed

Then

3 rounds for time

Thrusters, 115/80

Box jumps, 24/20

SH 5:19

CP 7:57

131224 "DT-lite"

"DT-lite"

AMRAP 12 min

12 deadlift, 95#

9 hang power clean, 95#

6 push jerk, 95#

SH 286

CP 216

131221

3 rounds for time

run 400m

15 box jumps 30"/24"

15 pull ups

131220 Deadlift 1RM

Deadlift 1RM

SH 455 PR

CP 365 PR

131220

5 rounds for time

10 hang clean 115/75

10 push press 115/75

10 toes to bar 

SH 8:56

FC 16:46

MH 17:14

131218

21-18-15-12-9-6-3

kb swings 70/53

hand release push ups

sit ups

SH 9:04

FC 10:39

MH 12:02

131217 Open Workout 11.3

WORKOUT 11.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

SH 21 (175#)

MH 12 (75#)

-rest 3 minutes-

Then

AMRAP 5 minutes

Row for calories

SH 100

MH 51

131216

5 rounds for time

10 chest to bar pull ups

15 wall ball

10 bar facing burpees

SH 11:05 

FC 12:12 

MH 14:29

131213

Partner Workout,  I go, you go
As many rounds as possible in 5 minutes
2 Squat cleans 185#/125#
Rest 2 minutes
As many rounds as possible in 5 minutes
5 Push jerks 185#/125#
Rest 2 minutes
As many rounds as possible in 5 minutes 
10 Deadlifts 185#/125#
* Courtesy of Norcal Lab! 

SH/CP 8-5-6 (155)

FC/MH 10-5-5 (135-155/65-75)

 

131212

AMRAP 15 min

10 kb swings 53/35

10 push ups

10 goblet squats 53/35

SH 373

MH 300

131211 Elizabeth

"Elizabeth"

21-15-9 reps

Cleans

Ring dips

Rest as needed

500m row

SH 4:43/1:33

CP 5:48/1:44

131209 Death by Thrusters

Death by Thrusters 95/65*

*1 thruster the first minute, 2 the second minute, 3 the third, etc...until failure. Record total reps

MH 81 (45#)

SH 130 Rx

131207

AMRAP 12 min

50 cal row

50 kb swing 53/35

50 wall ball 

50 knee to elbow

SH 205

MH 160

131205

7 rounds for time

10 deadlift 135/95

10 hand release push ups

10 front squats 135/95

SH 11:14

FC 16:18

MH 14:33 (65#)

131203

4 rounds for time

Run 400m

25 air squats 

2 legless rope climbs, 12'

SH 10:51

CP 11:27

131202

Bench Press
3-3-3-3-3

SH 185-225-225-225-225

Conditioning:

50 Ring push ups
Every minute on the minute 5 ring rows

SH 2:20

131201

100 double unders
then
4 rounds
10 kb swing 70/53
10 burpee box jump overs
10 kb sumo deadlift high pull 70/53
then
100 double unders

SH 11:07

MH 14:33 (20# kb)