20131001

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

20130930

For time:
100 L pull-ups

Post time to comments.

20130927

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 wall ball shots, 20 pound ball

Post time to comments.

20130926

"Hamburger"

For time:
50 dumbbell deadlifts, 50 pound dumbbells
50 pullups
50 dumbbell deadlifts, 50 pound dumbbells
50 pushups
50 dumbbell deadlifts, 50 pound dumbbells
50 situps
50 dumbbell deadlifts, 50 pound dumbbells
50 squats

Post time to comments.

20130925

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

20130924

7 rounds for time:
7 thrusters, 75 pounds
7 burpees
7 pullups

Post time to comments.

20130923

"Barbara"

Five rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely three minutes between each round.

Post times to comments.

20130920

Weighted dips 1-1-1-1-1 reps

Post loads to comments.

20130919

Three rounds for time:

Row 500 meters
Bodyweight deadlift, 12 reps
20 inch box jumps, 21 reps

Post time to comments.

20130918

Tabata Something Else

Perform Tabata intervals (20 seconds on, 10 seconds off, for a total of 8 rounds or 4 minutes) of the following exercises:

Pullups
Pushups
Situps
Squats

There is no additional rest between exercises.  Post total reps completed to comments.

20130917

Weighted pullups 1-1-1-1-1 reps

Post loads to comments.

20130916

"Karen"

For time:
150 wall ball shots, 20 pound ball

Post time to comments.

20130913

As many rounds as possible in 12 minutes of:
7 burpees
7 knees to elbows

Post rounds completed to comments.

20130912

Deadlift 7-7-7-7-7 reps

Do not bounce the weight or "touch and go" at the bottom.  The bar must come to a complete dead stop on the floor at the end of each rep.

Post loads to comments.

20130911

9 rounds for time:
11 pullups
11 GHD situps
11 wall ball shots, 20 pound ball
11 ring dips
11 walking lunge steps

Then, row 2001 meters

Post total time to comments.

20130910

"Griff"

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post time to comments.

20130909

For time:
150 pushups

Every time your chest touches the ground or you rest in anything other than the up/front leaning rest position, count a penalty and sprint 100 meters. 

Post time and number of penalties to comments. 

20130906

Squat clean 3-3-3-3-3 reps

Post loads to comments.

20130905

As many rounds as possible in 12 minutes of:
95 pound sumo deadlift high pull, 21 reps
95 pound push press, 21 reps

Post rounds and reps completed to comments.

20130904

Run 5K.

Post time to comments.

20130903

Five rounds for time:
95 pound overhead squat, 10 reps
10 burpees

Post time to comments.

20130902

"Hotshots 19"

Six rounds for time:
30 squats
135 pound power clean, 19 reps
7 strict pullups
Run 400 meters

Post time to comments.