111231

as many rounds as possible in 15 minutes of:
run 200 meters
10x toes through rings (scale w/ knees to elbows)
15x kettlebell swings, 53lb

scott 6 + run + t2b + 7kbs (Rx)
anaida 5 + run
frank 6 + run (Rx)
lauren 6 + kbs

111224

fran
21-15-9 reps of
thrusters, 95lb
pull-ups

scott 5:16 (yuck)

111223

complete for time:
10x muscle-up
100x push press, 75lb
1000 meter row
[demo]

scott 11:31 (scaled m/u w/band)

111222

complete for time:
run 1,000 meters
100x push ups
10x snatches, 135lb
[demo]

scott 11:56 (scaled w/ 20x muscle snatch @ 65lb due to hip/shoulder issues)

111221

21 - 15 - 9 rep-rounds of:

cleans, 135lb
ghd sit-ups
[demo]

scott 6:07

111217

as many rounds and reps as possible in 20 minutes:

run 200 meters
10 pull-ups

15 kettlebell swings, 53lb

20 double-unders

scott 7 rounds + 200m run

bobby 6 rounds (sub run w/ row)

frank 6 rounds

111215

Three rounds for time of:
7 muscle-ups
35 pound dumbbell thrusters, 21 reps
[demo]

scott 11:11 (45lb dumbbells; scaled muscle-ups w/ band)

111214

Deadlift 5-5-5-5-5 reps


scott 335-355-355-365-365

111213

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

scott 13:50 (45# dumbbell)

111210

Resting 60 seconds between sets: 
Bench press 2-2-2-2-2-2-2-2-2-2


scott: 245-255-255-245-235-245-225-235-245-245

111208

complete for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of deadlift @ 315lb
**25 overhead walking lunges @ 45lb in between each round

scott 19:39

111206

Back Squat 3-3-3-3-3 reps


scott 235-245-255-265-275

111205

AMRAP 15 min
24x double-unders (or 72 singles)
12x push ups
6x deadlifts, 225lb

scott 10 rounds
lauren 8 rounds + 72 singles

111203

complete for time:

run 800m

25x ring dips (or 40x pvc dips)

25x pull ups

25x ghd sit ups (or 40x sit ups)
25x kettlebell swings 53#/30#

run 800m

25x ring dips (or 40x pvc dips)

25x pull ups

25x ghd sit ups (or 40x sit ups)
25x kettlebell swings 53#/30#

run 800m

scott 23:05

anaida 27:45

frank 25:22

111202

Clean and Jerk 1-1-1-1-1-1-1 reps


scott: 185-185-175-175-175-175

111201

7 rounds for time:
5x squat cleans, 135lb
10x push ups
15x double unders

scott 11:44 (135#)
frank 13:03 (95#)
jaclyn 10:40 (65#)
bobby 9:51 (50#)
lauren 9:40 (20# mb squats x 10)

111130

AMRAP 15 min:
run 200m
10x toes-to-bar
10x box jumps
10x push press

scott 6 + box jumps + push press
bobby 5
frank 4 + run
candace 5
jaclyn 4.75

111128

3 rounds - record total# reps/cal:

1 min max reps rope slams, 2" rope
rest 30 sec
1 min max reps wall ball
rest 30 sec
1 min max reps kb swings
rest 30 sec
1 min max cal row
rest 30 sec

scott 345
anaida 303
bobby 336

111127

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
dumbbell swings 50#/25#
dumbbell push press (each arm) 50#/25#
knees-to-elbows
**50 yard shuttle sprint between each round**

scott 10:43
anthony 15:57
anaida 14:37
lauren 12:30

111126

complete for time:

run 800m
-then-
3 rounds of:
10x pull-ups
20x hand-release push-ups
30x sit-ups
40x air squats
-then-
run 800m

scott 17:39
anthony 21:40
anaida 22:33
lauren 21:16
frank 22:00