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

120417

AMRAP 20 minutes:

row 100 meters (left arm)
10x left-arm kb swings (30lb)
15x sit-ups
20x air squats

scott 9 rounds + 100m row + 9kbs

120410

complete for time:
20-18-16-14-12-10-8-6-4-2 ghd sit-ups
50-45-40-35-30-25-20-15-10-5 walking lunges

scott 14:34

120331

as many rounds and reps as possible in 12 minutes:
7x pull-ups
14x air squats
7x ghd sit-ups

scott: 297 reps

120329

10 rounds for time (12 minute cap)
15x dead lift 135/95
15x push-ups

candace 10:42 (95# dl)
scott 11:48 (135# dl)
frank 8 rounds + 10 dl (135# dl)
anaida 8 rounds + 2 dl (60# dl)

120328

complete 5 rounds for time:
40 double-unders
25 kb swings
10 toes-to-bar

candace 13:07
scott 13:11
frank 15:24
anthony 16:04

120326

as many rounds and reps as possible in 7 minutes of:
3x squat cleans 115/95/65
3x box jumps 24/20
6x squat cleans
6x box jumps
9x squat cleans
9x box jumps
12x squat cleans
12x box jumps
15x squat cleans
15x box jumps
18x squat cleans
18x box jumps
21x squat cleans
21x box jumps
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


scott (115#) 61 reps
candace (65#) 75 reps
frank (95#) 63 reps

120320

as many rounds/reps as possible in 12 minutes:
7x pull-ups
7x dumbbell snatch, right arm 50/25
7x burpees
7x dumbbell snatch, left arm 50/25

scott 7 rounds + 21 reps
candace 7 rounds + 10 reps
jaclyn 7 rounds + 14 reps
frank 6 rounds + 21 reps
anaida 7 rounds + 7 reps
renee 6 rounds + 7 reps