Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to 090610.
or
400 meter Walking lunge
Post time and number of steps to comments.
Friday, July 31, 2009
Thursday, July 30, 2009
31 July 2009
"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.
Compare to 090626
or
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
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.
Compare to 090626
or
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Wednesday, July 29, 2009
30 July 2009
Rest Day
or
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
or
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
Tuesday, July 28, 2009
29 July 2009
Run 10 K or Row 10k
Post time to comments.
Compare to 090701.
or
Shoulder press 5-5-5-5-5 reps
Post loads to comments.
Post time to comments.
Compare to 090701.
or
Shoulder press 5-5-5-5-5 reps
Post loads to comments.
Monday, July 27, 2009
28 July 2009
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.
Compare to 090102
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090102
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday, July 26, 2009
27 July 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 090609.
or
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time 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 090609.
or
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time to comments.
Saturday, July 25, 2009
26 July 2009
Rest Day
or
"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
"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.
Friday, July 24, 2009
25 July 2009
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments
or
Back Squat
3-3-3-3-3-3-3
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments
or
Back Squat
3-3-3-3-3-3-3
Thursday, July 23, 2009
24 July 2009
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090606.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090606.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Wednesday, July 22, 2009
23 July 2009
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 090414.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 090414.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Tuesday, July 21, 2009
22 July 2009
Rest Day
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.
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.
Monday, July 20, 2009
21 July 2009
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090605.
or
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
Post loads to comments.
Compare to 090605.
or
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
Sunday, July 19, 2009
20 July 2009
Run 5 K
Post time to comments.
Compare to 090615.
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.
Post time to comments.
Compare to 090615.
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.
Saturday, July 18, 2009
19 July 2009
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.
Compare to 090423.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
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.
Compare to 090423.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Friday, July 17, 2009
18 July 2009
Rest Day
or
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Post time to comments.
or
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Post time to comments.
Thursday, July 16, 2009
17 July 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 090529.
or
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090529.
or
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Wednesday, July 15, 2009
16 July 2009
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090118.
or
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time to comments.
Post loads to comments.
Compare to 090118.
or
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time to comments.
Tuesday, July 14, 2009
15 July 2009
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 090403.
or
Snatch 1-1-1-1-1-1-1 reps
Post weight to comments.
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 090403.
or
Snatch 1-1-1-1-1-1-1 reps
Post weight to comments.
Monday, July 13, 2009
14 July 2009
Rest Day
or
For time:
100 meter Walking lunge
800 meter Run
100 Squats
Post time to comments
or
For time:
100 meter Walking lunge
800 meter Run
100 Squats
Post time to comments
Sunday, July 12, 2009
13 July 2009
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Post loads to comments.
or
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Saturday, July 11, 2009
12 July 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090514.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090514.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Friday, July 10, 2009
11 July 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 090621.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads 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 090621.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Thursday, July 9, 2009
Wednesday, July 8, 2009
09 July 2009
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 090520.
or
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
Run 400 meters
50 Squats
Post time to comments.
Compare to 090520.
or
Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps
Post time to comments.
Tuesday, July 7, 2009
08 July 2009
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 081127.
or
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 081127.
or
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Monday, July 6, 2009
07 July 2009
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to 051111.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to 051111.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Sunday, July 5, 2009
06 July 2009
Rest Day
or
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips
Post rounds completed to comments.
or
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips
Post rounds completed to comments.
Saturday, July 4, 2009
05 July 2009
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.
Compare to 090407.
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 comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090407.
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 comments.
Friday, July 3, 2009
04 July 2009
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Compare to 071219.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Compare to 071219.
or
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
Post time to comments.
Thursday, July 2, 2009
03 July 2009
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Compare to 080213.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
75 pound Power snatch, 75 reps for time.
Post time to comments.
Compare to 080213.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Wednesday, July 1, 2009
02 July 2009
Rest Day
or
For time:
95 pound Clean and Jerk, 50 reps
Post time to comments.
This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.
or
For time:
95 pound Clean and Jerk, 50 reps
Post time to comments.
This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.
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