120613

4 rounds
1 minute break between rounds

1 minute max cal row
1 minute max reps db snatch
1 minute max reps jump above 12" reach
1 minute plank hold

scott 329
jaclyn 338
candace 346
frank 320

120611

5 rounds w/ 3 min rest betwen rounds of:
20x left-arm kb swing
30x double-unders
40x sit-ups
50x air squats

times 3:24 - 3:50

120609

AMRAP 15 min:
21x double unders
15x back squats ,95#
9x ghd back extensions

frank 8 rounds
scott 7 rounds + 21 d/u + 15 squats

120607

10 rounds
run/row 200m
10x deadlift (sh = 12x 1-arm kb dl @ 72#)
10x push-ups (sh = 10x sit-ups)

scott 15:51
frank 15:51

120606

tabata sets w/ 1 min rest in between of:
air squats
kb high pull 72/50
push pres 75/45
double-unders

scott 55
jaclyn 55
candace 54
frank 47

120605

30-20-10 reps of:
wall ball
kb swing
box jumps
knees-to-elbows (sh: ghd sit-ups)

mike 11:14
scott 11:14
jaclyn 13:22
frank 15:35

120601

5 rounds
21x double unders
15x push-ups (scott: sit-ups)
9x pull-ups (scott; db swings 50#)

scott 6:08
frank 8:05

120531

amrap 15 minutes
10x db/kb snatch 50/25
25 yard waiter's walk 50/25
25 yard sprint
25 yard walking lunges

jaclyn 12 + 10 reps
frank 11 + 4 reps
scott 11
mike 11

120529

100x double-unders
50x sit-ups
50x kb front squat

75x double-unders
40x sit-ups
40x kb front squat

50x double-unders
30x sit-ups
30x kb front squat

25x double-unders
20x sit-ups
20x kb front squat

scott 14:47
frank 21:13

120528

amrap 15 min
row 250m
10x db push press
10x ghd sit-up

scott 6 rounds + row + db + 9 ghd

120526

amrap 15 min:
10x ghd back extensions
20x double unders
10x kb squat clean, 53lb

scott 7 rounds + 32 reps

120525

3 rounds
10x box jumps 24/20
10x dumbbell snatches 50/25
then
run 400m/row 500m
3 rounds
10x box jumps 24/20
10x dumbbell snatches 50/25
then
run 400m/row 500m

scott 10:35
frank 10:19

120523

amrap 20 min
buy-in: run 800m (row 1,000m)
20x double unders
15x sit-ups
10x deadlifts 135/95

sh 12 rounds + 30 reps
cq 12 rounds
jt 11 rounds + 20 reps
fc 10 rounds + 22 reps

120522

5 rounds - record total reps:
amrap 40 sec: ghd sit-ups
rest 20 sec
amrap 40 sec: kb clean and press
rest 20 sec
amrap 40 sec: parallette jump-overs
rest 20 sec

sc 447
fc 353

120521

run 800m
30x deadlift 185/135
30x hand release push-ups
run 400m
20x deadlift
20x hand release push-ups
run 200m
10x deadlift
10x hand release push-ups

scott
row 1000m
30x kb swings
30x jumping lunges
row 500m
20x kb swings
20x jumping lunges
row 250m
10x kb swings
10x jumping lunges

120519

amrap 20 min
10x left arm kb squat snatch, 50lb
row 20 cal
40x parallette jumps

scott: 6 rounds + 10kb + 20cal + 10 jumps

120517

AMRAP 1:30 - thrusters 75/45
rest 30 sec
AMRAP 1:30 - kb swing 50/30
rest 30 sec
AMRAP 1:30 - burpees
rest 30 sec
AMRAP 1:30 - box jumps  24/20
rest 1 minute
100x double unders
run 800m

120516

120514

120511