1 July 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Overhead squat 3-3-3-3-3-3-3 reps

30 June 2007

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.


or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

29 June 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

or

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

28 June 2007

Rest Day :)

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

27 June 2007

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

or

Back Squat 5-5-5-5-5 reps

Post loads to comments.

26 June 2007

Run 5k

or

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

25 June 2007

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.


or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

24 June 2007

Rest Day

or

Deadift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

23 June 2007

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

or

Push Jerk 3-2-2-2-1-1-1-1-1 reps

22 June 2007

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

Post rounds completed to comments.


or


"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

21 June 2007

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments

or


Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

20 June 2007

Rest Day

or

Workout:
3 Rounds for time;
500m Row
15 95# Thruster

19 June 2007

Run 10 K
Post time to comments.


or

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

18 June 2007

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

or

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

17 June 2007

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang clean
95 pound Front squat
95 pound Push jerk

or

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

16 June 2007

Rest Day

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 June 2007

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

or

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

14 June 2007

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

or

DeadLift

5x5

13 June 2007

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

or

Push jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

12 June 2007

Rest Day

or

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

11 June 2007

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

or

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

10 June 2007

Run 5 K

Post time to comments.

or

"Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9 June 2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

or

Bench Press
5x5

8 June 2007

Rest Day

or

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Post time to comments.

7 June 2007

Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps

Post time to comments.

or

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

6 June 2007

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

or

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Post time to comments.

5 June 2007

Tuesday 070605

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

or

5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups

04 June 2007

Rest Day

or

Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups

Post time to comments.

03 June 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Back Squat 1-1-1-1-1-1-1 reps

2 June 2007

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

Post time to comments.

or

You have one hour to:

Row 1K
Back Squat 1-1-1-1-1 reps
Row 1K

Post results in comments as row time/5 set total squat load/row time. E.G., 3:15/2020/3:30