As many rounds as possible in 20 minutes of:
14 Wallballs 20 lbs / 14 lbs
14 Knees to elbows
14 Overhead squats 115 lbs / 75 lbs
14 Slamballs 50 lbs / 30 lbs
14 Overhead walking lunges 50 lbs / 30 lbs
Post total rounds to comments.
December 14, 2014
Friday 141212
Five rounds for time of:
5 Burpee box jump overs 24" / 20"
10 Kettlebell swings 2.0 pd / 1.5 pd
8 Handstand push-ups
Post time to comments.
December 11, 2014
Thursday 141211
Five rounds of:
As many rounds as possible in 3 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
1 Minute rest between rounds
Post total rounds to comments.
December 10, 2014
Wednesday 141210
Five rounds for time of:
5 Front squats 185 lbs / 125 lbs
10 Toes to bar
Post time to comments.
December 9, 2014
Tuesday 141209
For time of:
50 Kettlebell swings 2.0 pd / 1.5 pd
40 Burpees
30 Pull-ups
20 Push-ups
10 Dips
Post time to comments.
Monday 141208
Five rounds of:
As many rounds as possible in 3 minutes of:
3 Cleans 135 lbs / 95
6 Front squats 135 lbs / 95
9 Push-ups
Rest 1 minute between rounds.
Post total rounds to comments.
December 7, 2014
Saturday 141206
As many rounds as possible in 20 minutes of:
12 Knees to elbows
7 Burpees
94 Double-unders
20 Sit-ups
12 Deadlifts 185 lbs / 115 lbs
17 Back extensions
97 Squats
17 Walking lunges
Post total rounds to comments.
December 6, 2014
Friday 141206
For time of:
10-9-8-7-6-5-4-3-2-1
Overhead squats 155 lbs / 105 lbs
10 Toes to bar between each round
Post time to comments.
December 4, 2014
Thursday 141204
10 Rounds for time of:
3 Deadlifts @ 85% of 1RM
6 Box jumps 30"/24"
9 Ring Dips
Post time and weight to comments.
December 3, 2014
Wednesday 141203
As many reps as possible in 7 minutes of:
3 Snatches 135 lbs / 95 lbs
10 Back squats 135 lbs 95 lbs
Rest 2 minutes, then...
As many reps as possible in 7 minutes of:
3 Cleans 135 lbs / 95 lbs
10 Push press 135 lbs / 95 lbs
Post total reps to comments.
December 2, 2014
Tuesday 141202
As many rounds as possible in 15 minutes of:
2 Rope climbs
40ft Handstand walk
8 Overhead lunge steps 165 lbs / 115 lbs
Post total rounds to comments.
December 1, 2014
Monday 141201
With a partner three rounds for time of:
11 Overhead squats 95 lbs / 65 lbs
25 Sit-ups
19 Box jumps 24" / 20"
81 Double-unders
One person works while one person does 33 goblet lunges.
Post time to comments.
November 30, 2014
Saturday 141129
Three rounds for time of:
1 Minute Wallballs 20 lbs / 14 lbs
1 Minute Cleans 95 lbs / 65 lbs
1 Minute Push press 95 lbs / 65 lbs
1 Minute Sumo deadlift Kettleball 1.5 pd / 1.0 pd
1 Minute Toes to bar
1 Minute Rest
Post total reps to comments.
Friday 141128
Two rounds for time of:
50 Burpees
40 Double-unders
30 Kettlebell swings 1.5 lbs / 1.0 lbs
20 Push-ups
10 Cleans 135 lbs 95 lbs
Post time to comments.
November 27, 2014
Wednesday 141126
For time of:
100 Wallballs 20 lbs / 14 lbs
100 Pull-ups
Partition as needed.
Post time to comments.
November 25, 2014
Tuesday 141125
As many rounds as possible in 20 minutes of:
21 Burpees
15 Toes to bar
9 Deadlifts 185 lbs / 135 lbs
Post total rounds to comments.
November 24, 2014
November 23, 2014
Saturday 141122
With a partner for time of:
50 Push press 95 lbs / 65 lbs
50 Squat cleans 115 lbs / 80 lbs
50 Thrusters 135 lbs / 95 lbs
50 Deadlifts 155 lbs / 135 lbs
Switch partners, 100ft sprint each minute on the minute.
Post time to comments.
November 21, 2014
Thursday 141120
As many reps as possible in 15 minutes of:
5-10-15-20-25...
Wallballs 20 lbs / 14 lbs
Power snatches 75 lbs / 55 lbs
Post total reps to comments.
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