140530

2 rounds for time

Run 400m

50 air squats

Run 400m

25 burpees 

SH 12:51

FC 14:22

MH 15:57

140529 PM

10 rounds - alternate w/partner

5 strict pull ups

10 ring push ups

12 GHD sit ups

SH/CP 27:58

140529 AM

AMRAP 10 min

30 double unders

15 kb swings, 53/35

SH 405

MH 315

140528

15-12-9-6-3

Hang snatch, 95/65

Bar facing burpees

Toes to bar

SH 9:10

FC 15:20

MH 17:15

140526

21 clean and jerk 135/95

Run 200m

15 clean and jerk

Run 400m

9 clean and jerk

Run 800m

SH 12:24

MH 15:08

CP 16:19

140425

Row 50 cal

40 wall ball 20/14

30 box jumps 24/20

20 burpees

10 deadlift, 275/185

20 burpees

30 box jumps

40 wall ball 

Row 50 cal 

SH 17:59

MH 25:00 + 14 reps (95# DL)

140523

EMOM 16 min

Even: 3 squat cleans, 185#

Odd: 10 ring rows

140522

3 rounds

1 min AMRAP front rack lunges 135/95

1 min AMRAP hand release push ups

1 min AMRAP alternaring DB snatch 50/25

1 min rest

SH 213

CP 175

MH 175

FC 165

EK 120

140521

AMRAP 7 min

3 Thrusters, 95/65

3 Toes through rings

6

6

9

9

SH 119

CP 101

MH 51

130520

2 rounds for time

50 sit ups

Run 400m or row 500m

50 kb swings 53/35

Row 500m or run 400m

SH 15:22

FC 17:28

MH 20:09

EK 22:30

140517

AMRAP 12 min

30 double unders

7 burpee box jumps 24/20

7 deadlift, 225/155

SH 342

MH 199 (105#)

EK 147

140516

140514

Alternate sets with partner

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

Front squats, 155/105

Then

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

Toes to bar

Then

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

Bar facing burpees

SH/CP 21:52

EK/MH/FC 28:53

140513

AMRAP 12 min

Run 800m

50 wall ball 20/14

50 kb sumo deadlift high pull, 73/50

50 jumping lunges

SH 193

CP 165

MH 100

EK 125

140512 Helen's Sister

3 rounds for time

Run 400m

21 power snatch, 75/45

12 burpees

CP 10:29

SH 10:30

140510

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

Deadlift, 185/105

Box jump-overs, 24/20

SH 8:35

CP 9:26

140509

AMRAP 12 min

50 kb swings 70/53

50 pump sit-ups

50 hand release push-ups

50 overhead walking lunge 45/25

SH 245

MH 224

FC 207

140507

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

Shoulder to overhead 135/95

Toes to bar

SH 7:02

CP 9:12

FC 11:45

MH 11:40

140506

3 rounds

30m hill sprint 

30m jog

30m broad jumps up hill

30m jog 

Rest 2 min

Run 800m

Rest 2 min

50 burpees

SH 13:01

CP 13:58

FC 14:28

MH 17:00

EK 19:11

140505

12min countdown 

Run 800m

50 back squat, 135/95

50 sit-ups

50 deadlift, 135/95

Max cal row w/remaining time

SH 166

CP 159

FC 149

MH 130

140503

AMRAP 15 min

5 burpees

10 hang cleans, 95/65

15 double unders (45 singles)

SH 412

CP 217

MH 245

EK 165

140502

Partner workout

Partners alternate completing each set

While one person is performing the set, the other is holding a plank

If person planking breaks position person swinging must stop

If person swinging takes rest person planking must continue holding position

30-25-20-15

KB swings 70/53

SH/MH 8:05

CP/MH 8:06

EK/FC 7:58 (53#)

140501

Run 800m

40 deadlift, 155#

40 box jump, 24"

Run 400m

30 deadlift

30 box jump

Run 200m

20 deadlift

20 box jump

SH 15:21 

CP 16:19