Rest Day
or
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Saturday, May 30, 2009
Friday, May 29, 2009
30 May 2009
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 080409.
or
400m Lunges
For time
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 080409.
or
400m Lunges
For time
Thursday, May 28, 2009
29 May 2009
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090412.
or
21-15-9
Tuck Jumps
Push ups
Sit-ups
For time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090412.
or
21-15-9
Tuck Jumps
Push ups
Sit-ups
For time
Wednesday, May 27, 2009
28 May 2009
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090128.
or
Ten sprints for time:
Run 100 meters
Post loads to comments.
Compare to 090128.
or
Ten sprints for time:
Run 100 meters
Tuesday, May 26, 2009
Monday, May 25, 2009
26 May 2009
"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.
Compare to 090303.
or
50 Burpies for time.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090303.
or
50 Burpies for time.
Sunday, May 24, 2009
25 May 2009
Run 5 K
Post time to comments.
Compare to 090408.
or
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.
Post time to comments.
Compare to 090408.
or
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.
Saturday, May 23, 2009
Friday, May 22, 2009
23 May 2009
Rest Day
or
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-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 comment
or
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-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 comment
Thursday, May 21, 2009
22 May 2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
or
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Wednesday, May 20, 2009
21 May 2008
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
or
For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions
Post time to comments.
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
or
For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions
Post time to comments.
Tuesday, May 19, 2009
20 May 2009
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 081107.
or
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Run 400 meters
50 Squats
Post time to comments.
Compare to 081107.
or
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Monday, May 18, 2009
Sunday, May 17, 2009
18 May 2009
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 060722.
or
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 060722.
or
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
Saturday, May 16, 2009
17 May 2009
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
or
Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
or
Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
Friday, May 15, 2009
16 May 2009
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080508.
or
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080508.
or
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Thursday, May 14, 2009
15 May 2009
Rest Day
or
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
or
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
Wednesday, May 13, 2009
14 May 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090331.
or
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090331.
or
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments
Tuesday, May 12, 2009
13 May 2009
"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.
Compare to 090209.
or
Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
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.
Compare to 090209.
or
Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Monday, May 11, 2009
12 May 2009
Power clean 1-1-1-1-1-1-1 reps
Post loads 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.
Post loads 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.
Sunday, May 10, 2009
11 May 2009
Rest Day
or
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
or
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Saturday, May 9, 2009
10 May 2009
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090203.
or
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Post loads to comments.
Compare to 090203.
or
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Friday, May 8, 2009
09 May 2009
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090326.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090326.
or
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Thursday, May 7, 2009
08 May 2009
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080918.
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080918.
or
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
Wednesday, May 6, 2009
07 May 2009
Rest Day
or
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
or
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
Tuesday, May 5, 2009
06 May 2009
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090225
or
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments.
Post loads to comments.
Compare to 090225
or
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments.
Monday, May 4, 2009
05 May 2009
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090319.
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090319.
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments
Sunday, May 3, 2009
04 May 2009
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090325.
or
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
Post loads to comments.
Compare to 090325.
or
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
Saturday, May 2, 2009
03 May 2009
Rest Day
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.
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.
02 May 2009
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
or
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments.
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
or
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments.
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