11.1.12

For Time:

50 Wall Ball (20/14)
50 Burpees

rest 2 Min

Run 800m
80 ABMAT

rest 2 Min

50 Plate Press (45/25)
50 Goblet Squats (53/35)

Subtract 4 Min rest for total score.

10.31.12

5 Min HSPU Practice


7 RFT:

3 Push Press (115/80)
5 HSPU
10 Box Jumps

10.30.12

For Time:

3 Rds:
10 Pull Ups
20 Burpees
10 T2B

Run 800m

50 KB Swings
30 K2E

10.29.12

15 Min to find 1RM Power Clean

then

3 RFT:
5 Power Cleans @ 80% of 1RM
7 Front Squats
14 Lunges (each leg)

10.26.12

For Time:

Buy In: 40 Doubleunders

10 KB Swings
10 Burpees
10 KB Swings
8 Burpees
10 KB Swings
6 Burpees
10 KB Swings
4 Burpees
10 KB Swings
2 Burpees

10.25.12

10 Min AMRAP:
5 HSPU
20 Box Jumps

rest 3 Min

7 Min AMRAP:
10 Wall Ball
Run 200m

10.24.12

"The Christos Crusher"
Happy 33rd Justin!

3 RFT:

11 Deadlift 275/185
11 Dead Hang Pull Ups (no Kipping)
11 Burpee Tuck Jumps
11 KB Swings (70/53)
11 OH DB Lunges (35/25)
Run 110m w/plate (45/25) (to the road approx.)

10.23.12

A.
5 Min Max Unbroken Doubleunders
*Only unbroken count

rest 1 min

B.
5 Min Max Reps HSPU

rest 1 min

C.
2 RFT:
Run 800m
30 KB Snatch (total from high hang)
30 HR Push Ups

10.22.12

Back Squat (15 min)
*5x1 (5 attempts at 1RM), use 2 to 3 warm up sets before attempting singles.
 ** This max is going to be an important number to know over the next few weeks.

4 RFT:
Run 400m
50 Squats

10.19.12

15 Min to find 3RM Deadlift

then

21-15-9:
Deadlift @65% of 3RM
Bar-Facing Burpees

10.18.12

A.
Max 1000m row

B.
3 RFT:
20 Pull Ups
Run 400m
60 Doubleunders

10.17.12

A.
3 Min Max Power Cleans (135/95)

rest 2 min

B.
5 Min Max Reps of:
10 Chest to Bar Pull Ups
10 ABMAT

rest 3 min

C.
7 Min Max Reps of:
4 HSPU
8 DB Push Press Each Arm

10.16.12

For Time:

Run 1 Mile
40 Burpees
30 KB Swings
Walking Lunge 200m
30 Ring Push Ups
40 Doubleunders

10.15.12

15 Min 1RM OHS

15 Min AMRAP:
5 OHS (95/65)
10 Push Press
Run 200m

10.12.12

15 Min to find 1RM Press

then

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Push Press (90% of Press Max)
HR Push Ups

10.11.12

10 Min Doubleunder Practice

25 Min AMRAP:

15 Unbroken Doubleunders (45 Unbroken Singles)*
15 Burpees
15 Deadlift (135/95)

* If you fail at the unbroken reps, you must start over at 1. Once you complete them unbroken you may continue and finish the round.

10.10.12

10 Min Turkish Get Up Practice

20 Min AMRAP:

Run 400m
20 Goblet Squats
20 Pull Ups

10.9.12

10 Min Handstand/Wall Walk Practice

6 RFT:

4 Wall Walks
8 KB Swings
20 HR Push Ups
40 ABMAT

10.8.12

15 Min to Find 1RM Back Squat

then

15 Min AMRAP:

10 Squats
Run 200m
20 Lunges (total)

10.5.12

"Nancy"

5 RFT:

Run 400m
15 Overhead Squats (95/65)

10.4.12

For Time:

21-15-9:
Burpee Tuck-Jumps
ABMAT

rest 2 Min

9-15-21:
Wall Ball
Box Jumps

Subtract rest for total time.

10.3.12

10 Min Technique work Toes to Bar, Knees to Elbows

For Time:

Buy In - 40 KB Snatch from High Hang (53/35 total)

Run 200m
15 Toes to Bar (scale k2e)
30 Pull Ups
Run 400m
30 Toes to Bar
15 Pull Ups
Run 200m
15 Toes to Bar
30 Pull Ups

Cash Out - 40 Plate Strict Press (45/25)

10.2.12

15 Min Deadlift 3RM

then

3 RFT:

Run 400m
10 Deadlifts @ 65% of 3RM
20 HR Push Ups
30 ABMAT