140430

Tabata knees to elbows (rings)

Rest 1 min

Tabata row (cal)

Rest 1 min

Tabata overhead lunge 45/25

Rest 1 min

Tabata kb swing 53/35

SH 35

MH 26

140429

4 rounds for time

20 front squat, 95/65

Run 400m

SH 11:07

CP 11:35

MH 14:54

EK 16:04

140428

AMRAP 12 min

3 thrusters, 155#

6 GHD sit ups

3 rope climbs, 12'

SH 93

140426

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

wall ball, 20/14

pull ups (SH cal row)

SH 9:35

FC 13:33

MH 14:35

140424

5 rounds for time

200 foot shuttle sprint (2x100)

200 foot waiter's walk (53# kb overhead)

20 kb swings, 53#

SH 9:28

CP 9:32

140423

Complete for time

40 cal row

40 burpees

30 alt db snatch, 50/25

30 burpees

20 toes to bar

20 burpees

10 deadlift, 225/155

10 burpees

SH 11:59

CP 13:21

FC 17:34

MH 18:17

140422

5 rounds for time

25 sit ups

25 mountain climbers 

Run 400m 

SH 14:10

CP 14:43

MH 17:13

EK 19:22

FC 20:44

140421 Front Squat 3RM

Front squat

3-3-3-3-3-3

SH 185-205-225-245-255-265

CP 185-205-215-225-230F-230F

Then

AMRAP 6 min

5 cleans, 135#

10 air squats

CP 125

SH 120 (switched to 10 deadlift/20 squats after 4 rounds due to shoulder)

140418

4 minutes max reps Russian kb swings, 70/53

2 minute rest

4 minutes max cal row, damper on 10

2 min rest

4 minutes max reps double unders 

SH 475

CP 225

MH 274

140417

A. Find a heavy power clean

SH 225

CP 225

B. Randy

75 power snatches, 75#

SH 3:39

CP 4:26

JL 7:57

140416

4 rounds for time:

15 deadlift, 225/155

25 sit ups

35 jumping lunges

SH 9:30

CP 13:03

MH 16:29

EK 18:20

140415

2v2 team race

Parter 1 completes full round before partner 2 starts. Both complete AMRAP in 15 min:

10 burpees

10 kb swings 53/35

10 knees to elbows

SH/MH 322

CP/EK 284

Frank

AMRAP 15 min

10 cal row

10 push ups

FC 256

140414

10 rounds for time:

5 thrusters, 135/95

200m run

SH 14:26

CP 15:30

140411

15-12-9-6-3

Chest to bar pull ups

Ring dips

Box jumps, 30/24

SH 8:56 Rx

CP 8:36 Rx

MH 9:03

140410

Row 40 cal

5 clean and jerk, 185#

Row 30 cal

5 clean and jerk, 185#

Row 20 cal

5 clean and jerk, 185#

Row 10 cal

5 clean and jerk, 185#

SH 11:42

CP 15:48

140409

Run 800m

Then

21-15-9

Front rack lunges, 115/80

Hand release push ups

Then

Run 800m

SH 11:11

MH 13:42

EK 17:36

140407

AMRAP 15 min

15 wall ball 20/14

10 kb swing, 53/35

5 toes to bar

SH 310

CP 233

MH 193

EK 170

140406

AMRAP 10 min

10 deadlift, 135/95

10 bar facing burpees

SH 193

MH 107

EK 120

140405

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

Clean and jerk, 155/105*

*25 double unders after each round

SH 15:19

MH 20:26

140403

Complete for time:

20 snatch 115/80

Run 400m

20 pull ups

Run 400m

20 shoulder to overhead 115/80

Run 400m

5 rope climbs, 12'

CP 12:00

SH 12:34*

MH 15:50

140402

AMRAP 12 min

20 burpee pull ups

30 cleans, 135/95

40 sit ups

30 front squats, 135/95

20 hand stand push ups

SH 132 Rx

EK 150

MH 150

140401

3 rounds for time

400m run

15 box jumps 24/20

15 hand release push ups

SH 9:08

MH 11:20

EK 12:43