Monday, December 31, 2012

20130101

For time:

20 Push press, 115lb
40 Toes-to-Bar
10 Tire Flips
Run 800m
20 Burpees
150 D/U

Sunday, December 30, 2012

Thursday, December 20, 2012

20121221

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

Wednesday, December 19, 2012

20121220

5 rds:

Row 500m
60 secs rest

and

Power Clean
1-1-1-1-1-1-1-1

Proper form can be seen here:
http://www.youtube.com/watch?v=mCUmi2oqlvA

Tuesday, December 18, 2012

20121219

For time:

20 Burpees
30 Pull-ups
40 KB swings
50 Sit ups
60 Box jumps

Monday, December 17, 2012

20121218

8 rds:

Run 400m
90 secs rest

then

Front Squat
1-1-1-1-1-1-1-1

Sunday, December 16, 2012

20121217

Four rounds for time:

10 Wallball shots, 20lb
10 Toes to bar
10 Sledge hammer swings
10 Walking lunges, each leg

Thursday, December 13, 2012

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Wednesday, December 12, 2012

20121213

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Monday, December 10, 2012

Sunday, December 9, 2012

Thursday, December 6, 2012

20121207


Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Wednesday, December 5, 2012

Tuesday, December 4, 2012

20121205


"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

Monday, December 3, 2012

Sunday, December 2, 2012

20121203

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups