6.5.13

5 Cycles, 1 Min Rest Between Cycles:

5 Burpee Pull Ups
20 Lunges (total)
20 Jumping Squats
1 Deadlift @ 75% of 1RM

Score each cycle separately.

6.4.13

10 RFT:

8 HR Push Ups
10 KB Swings (53/35)
Sprint 100m
10 ABMAT
10 Box Jumps (24/20)

6.3.13

For Time:


Run 800m
then
4 Rounds of:
5 Front Squats (135/95)
10 Pull Ups
20 Burpees
then

Run 800m

5.31.13

A.
3 RFT:
10 OHS (95/65)
15 Burpees
Run 200m

rest 5 min

B.
3 RFT:
10 Power Snatch (95/65)
15 T2B
Run 400m

5.30.13

20 Min Time Cap:

200 Doubleunders
100 Squats
90 Sit Ups
80 Push Press (95/65)
70 Hang Power Cleans
60 Pull Ups
50 Box Jumps
Run 400m

*return to the beginning and continue for the remainder. 

5.29.13

A.
Max HSPU in 5 Min

rest 2 min

B.
5 Min AMRAP:
5 Wall Ball (20/14)
10 HR Push Ups

rest 2 min

C.
5 Min AMRAP:
10 KB Swings (53/35)
10 Goblet Lunges (total)

5.28.13

"Soldier saved by helmet - 1918"

10 Min Deadlift @ 90% x5x2 (5 sets of 2 reps)

then

21-15-9:
Deadlift (135/95)
ABMAT
Run 400m

5.24.13

For Time:

10 Clean & Jerks (135/95)
10 Burpee Box Jumps (24/20)
10 Pull Ups
Run 200m
10 Clean & Jerks
20 Step Ups w/Plate (45/25), total
20 KB Cleans (53/35), total
Run 200m
10 Clean & Jerks
30 HR Push Ups
30 KB Snatch (53/35), total
Run 200m

5.23.13

4 RFT:

Run 400m
20 Lunges (total)
20 Jumping Squats
20 Doubleunders

5.22.13

20 Min AMRAP:

5 HSPU
10 One-Arm DB/KB Push Press (40/20, total)
15 Plate Ground to OH (45/25)

5.21.13

A.
10 Min AMRAP:
1 Deadlift @ 1.5x bodyweight
10 Burpees
30 ABMAT

rest 3 min

B.
3 RFT:
10 Pull Ups
15 KB Swings (53/35)

5.20.13

10 Min 5 Sets of 3 Back Squats @ 80%

then

For Time:
Run 400m
20 Squats
20 Douleunders
Run 300m*
15 Squats
15 Doubleunders
Run 200m
10 Squats
10 Doubleunders
Run 300m
15 Squats
15 Doubleunders
Run 400m
20 Squats
20 Doubleunders

*run 200m + 100m

5.17.13

A.
Max 500m Row

rest 2 min

B.
7 Min AMRAP:
15 Pull Ups
20 KB Snatch (total from high hang, 53/35)

rest 2 min

C.
10 Min Cap:
Begin with...
10 Deadlifts (185/135)
10 HR Push Ups
10 DL
10 HR PU... Etc.
*Increase DL by 20/10 each round.
Score is number of DL completed including highest weight achieved.

5.16.13

5 RFT:

8 Wall Ball (20/14)
50 ft Burpee-Broad Jump
10 DB PP each arm (40/25)

5.15.13

3 Cycles, Each For Time:

Run 800m
15 KB Swings (70/53)
20 ABMAT
30 Doubleunders

Rest 1 min between cycles. Score each separately. 

5.14.13

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

5.13.13

For Time:

Run 200m
then
15-9-6:
OHS (95/65)
Burpees
then
Run 400m
then
6-9-15:
Front Squat
T2B
then
Run 200m

5.10.13

A.
10 Min Time Cap:
70 Squats
60 HR Push Ups
50 Lunges (total)
40 Pull Ups
30 HSPU
*repeat cycle if you finish within the 10 min window, score is where you finish within the chipper.

rest 5 min

B.
5 Min Max Total Doubleunders

5.9.13

15 Min AMRAP:

10 Deadlift (135/95)
10 K2E's
20 ABMAT

5.8.13

For Time:

21 Push Press (95/65)
Run 400m
18 PP
Run 400m
15 PP
Run 400m
12 PP
Run 400m
9 PP
Run 400m

5.7.13

A.
10 Min AMRAP:
10 KB Swings (53/35)
run 100m
10 HR Push Ups

rest 2 Min

B.
8 Min AMRAP:
5 Burpees
20 Doubleunders

rest 1 min

C.
6 Min AMRAP:
20 ABMAT
20 Box Jumps (24/20)

5.6.13

15 Min to find 1RM Front Squat

then

"Fran"
21-15-9:
Thrusters (95/65)
Pull Ups

5.3.13

15 Min AMRAP:

3 Power Cleans (135/95)
6 Deadlift
9 Squats
12 Doubleunders

5.2.13

For Time:

Run 400m
10 Burpees
20 ABMAT
Run 200m
10 Burpees
20 ABMAT
Run 100m
10 Burpees
20 ABMAT
Run 200m
10 Burpees
20 ABMAT
Run 400m

5.1.13

15 Min Snatch High Pull
(50% - 90%)

then

For Time:

30 HSPU
30 KB Swings (53/35)
30 Wall Ball (20/14)
Run 1 Mile

4.30.13

20 Min AMRAP:

5 Thrusters (95/65)
7 Hang Power Cleans
9 Pull Ups
Run 400m

4.29.13

15 Min Skill:
1st and 2nd Clean Pull

Clean High Pull,
Begin @ 50%, focus on 1st and 2nd pull transition, keep arms straight until jump and shrug are complete. Increase until you approach 90%.

then

21-15-9:

Power Clean @ 65%
HR Push Ups
*Run 200m after each round

4.26.13

For Time:

15 Clean and Jerk @ 70%

20 Burpees
30 Box Jumps (24/20)
Run 400m
30 Box Jumps
20 Burpees

15 Clean and Jerk

4.25.13

10 RFT:

Sprint 100m
5 Pull Ups
10 T2B
15 Jumping Squats

4.24.13

A.
5 Min AMRAP:
3 Front Squat (95/65)
3 Back Squat
3 OHS

rest 2 min

B.
5 Min AMRAP:
10 Burpees
10 ABMAT

rest 2 min

C.
5 Min AMRAP:
3 Front Squat
3 Back Squat
3 OHS

rest 2 min

D.
5 Min Max Wall Balls (20/14)