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