2/1/12

20 Min AMRAP:

3 Power Cleans (135/95)
9 Front Squats
12 ABMAT Sit Ups

1/31/12

For Time:

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

1.30.12

10 RFT:

5 Burpees
10 KB Swings (53/35)

rest 3 Min

For Time:

Row 500m
Run 800m

1/28/12

2 RFT;
3 rabbit hill sprints(done as a relay; each person runs 3x)
60 KB snatch
50 Push up
40 wall ball 20/14
30 TnG Power Clean@95/65
20 HSPU
50 DBl. unders

*Must maintain hands on the bar while in motion. No dropping bar from shoulder.

1/27/12

A. Kettlebell latter @53/35

1-2-3-4-5-4-3-2-1

B. For Reps:
1 minute clean and jerk @135/95
1 minute Burpees
1 minute Row for calories
1 minute Burpees
1 minute clean and jerk

Rest 5 minutes

C. Run 1 mile

1.26.11

Back Squat
3-3-3-3-3

then

For 10 Minutes do:
5 Jumping Squats
5 Pull Ups
on the minute every minute.

Do 5 Burpees at the end for every minute you do not complete the reps.

1.25.12

1000m Max Effort Row For Time:

rest 2 Min

8 Min AMRAP:
10 Push Press (95/65)
10 SDHP

Total reps for score

rest 2 Min

4 Min Max Box Jumps (24/20)

1.24.12

For Time:

20 Burpees
50 ABMAT
Run 800m
20 HSPU
50 Squats
Run 800m
20 HR Push Ups
50 Walking Lunge Strides (total)

1.23.12

5 RFT:

3 Deadlift (275/185)
9 Pull Ups
12 One Arm KB Push Press (total, 53/35)

1/20/12

"Nicole"

20 min. Amrap of:

400m run

max rep pull ups

*when your hands come off the bar; that round is finished. Score is total pull ups.

1.19.12

5 RFT:

5 Hang Power Clean and Jerk (95/65)
5 Front Squats
5 Hang Power Snatch
5 Overhead Squats

*every time the bar touches the ground do 3 burpee-tuck jumps. If you never set the bar down, subtract 1 minute from your total time.

1.18.12

5 Min Max Sit ups
rest 2 min
5 Min Max Burpees
rest 2 min
5 Min Max Wall Ball (20/14)
rest 2 min
Run 800m for time

-Record each movement separately. Do them in any order you want, but you must run the 800m last.

1.17.12

"The Chief"

5 Cycles/1 Min Rest Between Cycles

3 Min AMRAP:

3 Power Cleans (135/95)
6 Push Ups
9 Squats

Total Rounds for all 5 Cycles for score.

1.16.12

7 Min AMRAP:

10 Deadlift (135/95)
10 Bar-Facing Burpees

rest 5 Min

10 Min AMRAP:
10 Pull Ups
10 KB Swings (53/35)

Score each AMRAP separately.

1.13.12

"Jackie"

For Time:
Row 1000m
50 Thrusters (45)
30 Pull Ups

1.12.12

For Time:

With a continuously running clock, do...

3 rounds of:
15 K2E's
15 4-count Mountain Climbers

rest 2 min

Row 1200m

rest 2 min

3 rounds of:
20 Goblet Squats (53/35)
20 Box Jumps (24/20)
20 Push Ups

- Do any of these in the order they are available. Subtract the 4 min of rest for your total time.

1.11.12

For Time:

25 KB Swings (53/35)
then
10 Rounds of:
5 Pull Ups
10 Lunges (total)
then
25 KB Swings

1.10.12

20 Min AMRAP:

10 Burpees
15 Wall Ball (20/14)
20 Hand Release Push Ups

1.9.12

Deadlift
1-1-1-1-1

then

3 RFT:

Run 400m
15 Deadlift (135/95)

1.7.12

Teams of 4:

For Time:

Run 800m
200 Squats
300 ABMAT

then
Run 400m
then

5 Rounds of:
20 HSPU
30 KB Swings (53/35)

then
Run 800m

1.6.12

3 RFT:

Run 200 m

5 back squats @ 95/65

10 TGU @ 35/25

15 burpees

1.5.12

For Time:

80 Push Ups
70 Box Jumps
60 Pull Ups
Row 500m

1.4.12

"10,000/7,000 Lbs"

For Time:

Load a barbell with any weight you want, and complete enough ground to overhead reps to equal 10k lbs for men, 7k lbs for women.

You may snatch, or clean and jerk. You may not change the weight once you begin.

Post your weight, rep numbers, and time for score.

1.3.12

5 RFT:

21 KB Swings (53/35)
21 ABMAT
21 Wall Ball (20/14)