Saturday 120915
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (Men 24″ box, Women 20″ box)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (Men 70 lb kettlebell, Women 45 lb kettlebell)
30 Sit-ups
20 Hang squat cleans (Men 35 lb dumbbells, Women 25 lb dumbbells)
25 Deadlifts (Men 155 lbs, Women 105 lbs)
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
3 Rope climb ascents
Post time to responses.
September 15, 2012 Read More »
Friday 120914
As many reps as possible in 10 minutes of:
2 Clean and jerks (Men 135 lbs, Women 95 lbs)
2 Chest to bar pull-ups
4 Clean and jerks
4 Chest to bar pull-ups
6 Clean and jerks
6 Chest to bar pull-ups
8 Clean and jerks
8 Chest to bar pull-ups
10 Clean and jerks
10 Chest to bar pull-ups
12 Clean and jerks
12 Chest to bar pull-ups
14 Clean and jerks
14 Chest to bar pull-ups
Add 2 reps and continue as long as possible.
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September 14, 2012 Read More »
Thursday 120913
3 Rounds for time of:
3 Rope climbs
7 Wall climbs
15 Jumps over a bench
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September 13, 2012 Read More »
Wednesday 120912
4 Rounds for time of:
5 Weighted pull-ups (Men 45 lb dumbbell, Women 25 lb dumbbell)
10 Right arm overhead walking lunge steps (Men 45 lb dumbbell, Women 25 lb dumbbell)
10 Left arm overhead walking lunge steps
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post time to responses.
September 12, 2012 Read More »
Tuesday 120911
As many rounds as possible in 12 minutes of:
200 Meter run
15 Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Double unders
Post rounds to responses.
September 11, 2012 Read More »