11.1.11

20 Min AMRAP:

Run 400m
10 Push Press (115/85)
10 Hang Power Cleans (115/85)

10.31.11

"Karen"

150 Wall Ball For Time (20/14)

10/28/11

30 RFT OF:

2 Burpee box jumps
1 Clean and jerk @ 115/85

11.27.11

The Bell from Hell

For time:
53 KB swing (53/35)
53 KB SDHP
53 KB Snatch
53 KB Push Press


10.26.11

500m Row Max Effort

then

21-15-9:
Wall Ball (20/14)
Lateral Burpees

10.25.11

"Bradshaw"

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 rounds for time of:
3 Handstand push-ups
6 Deadlift (225/155)
12 Pull-ups
24 Double-unders

10.24.11

For Time:

10-9-8-7-6-5-4-3-2-1 of:
Front Squat (95/65)
ABMAT

10/21/11

"NANCY"

5 RFT of:

400m Run
15 OHS @ 95 lbs

10.20.11

6 Cycles, 3 min per cycle:
Rest 2 Min Between Cycles

3 Deadlift @ 80% of 1RM
Sprint 100m (door to street and back)
Burpees for the remainder of the
3 Minutes.

Score is number of burpees per cycle.

10.19.11

For Time:

50 ABMAT
25 Box Jumps
50 ABMAT
25 Pull Ups (2 for 1 jumping)
50 ABMAT
25 Handstand Push Ups (scale 5 30sec handstand holds)

10.18.11

4 RFT:

Run 200m
10 Thrusters (95/65)
15 KB Swings (53/35)

10.17.11

"The Chief"

5 Cycles, 3 Min AMRAP each cycle, 1 min rest between cycles

3 Min AMRAP:
3 Power Cleans (135/95) from the ground
6 Push Ups, chest to ground
9 Air Squats

10/15/11

10.14.11

4 RFT:

Run 400m
15 Knees to Elbows

10.13.11

7 Min AMRAP:

3 Squats Cleans (135/95)
20 ABMAT
*total reps for score

rest 2 Minutes

5 Min AMRAP:

10 Plate Lunges (45/25, total)
20 Air Squats
*total reps for score

rest 2 Minutes

3 Min Max Double Unders

10.12.11

5 RFT:

Sprint 200m
25 Burpees
25 Wall Ball (20/14)

10.11.11

For time:

Run 800m
then
4 Rounds:
15 KB Swings (53/35)
15 SDHP (53/35)
15 Box Jumps (24/20)

10.10.11

10 Rounds for Time:

10 Pull Ups
10 Hand-Release Push Ups

*For those scaling pull ups, do 2 for 1 jumping pull ups. Use the pull though/arch, and push back/crunch before you jump your chin over the bar and push away to return to the box, and repeat.

10.7.11

*New T Shirts, $25.00 per shirt all sizes. Pre Orders Only this run.

__________________________
3 RFT:

10 Back Squats (95/65)
10 KB Snatch Rt. Arm (53/35, from the high hang)
10 Back Squats
10 KB Snatch Lt. Arm

10.6.11

For Time:

Run 400m
21 Push Press (115/85)
21 SDHP (115/85)
Run 400m
15 Push Press
15 SDHP
Run 400m
9 Push Press
9 SDHP

10.5.11

20 Min AMRAP:

10 Hand Release Push Ups
15 Reverse-Drop Box Jumps
20 ABMAT

10.4.11

For Time:

21-18-15-12-9-6-3:
KB Swings (53/35)
Wall Ball (20/14)

_________________________
Games Prep:

10 sets @ 85% effort:
30 sec Double Unders
30 sec rest
30 sec KBS - 24kg
30 sec rest
30 sec Air Squats
30 sec rest

Skill and Strength:
Deadlift and HSPU

10.3.11

For Time:

10 Power Cleans (135/95)
then
6 Rounds of:
100m Sprint
10 Burpee-Broad Jumps