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