20140228

"Jeremy"

21-15-9 reps of:
Overhead squat, 95 pounds
Burpees

Post time to comments.

20140227

5 rounds of:
30 2-pood Russian kettlebell swings in 1 minute
Rest 1 minute

To successfully complete the workout, you should get 150 total kettlebell swings.  For every rep you fail to complete, perform a 3-burpee penalty after the workout. (I.e., if you get 140 total swings, you owe 30 burpees.)

Post total number of swings completed for each round, and total number altogether, to comments.

20140226

"Nicole"

As many rounds as possible in 20 minutes:
Run 400 meters
Max pull-ups

Post number of pullups completed to comments.

20140225

Thruster 5-5-3-3-1-1 reps

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20140224

For time:
Row 1000 meters
50 ring dips
Row 800 meters
40 ring dips
Row 600 meters
30 ring dips
Row 400 meters
20 ring dips
Row 200 meters
10 ring dips

Post time to comments.

20140221

5 rounds for time of:
275 pound deadlift, 5 reps
Run 400 meters
5 muscle ups

Post time to comments.

20140220

3 rounds for time of:
115 pound power clean, 21 reps
27 burpees
27 GHD situps

Post time to comments.

20140219

As many rounds as possible in 20 minutes of:
115 pound strict press, 5 reps
Strict pullups, 10 reps
Box jumps, 15 reps

Post rounds completed to comments.

20140218

50 rounds for time of:
3 chest-to-bar pullups
3 ring dips

Post time to comments.

20140217

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

Post loads to comments.

20140214

As many rounds as possible in 10 minutes of:
Run 100 meters
20 hand-release pushups

Post rounds completed to comments.

20141213

Five rounds, each for time, of:
Row 500 meters

Rest three minutes between each effort.  Post time for each effort to comments.

20141212

Clean and jerk 1-1-1-1-1-1-1 reps

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20140211

"Jonesworthy"

Six rounds for time:
80-64-48-32-16-8 squats
40-32-24-16-8-4 kettlebell swings, 1.5 pood
20-16-12-8-4-2 pullups

The first round consists of 80 squats, 40 kettlebell swings, and 20 pullups; the second round is 64, 32, and 16; and so on all the way down to 8 squats, 4 swings, and 2 pullups. 

Post time to comments.

20140210

For time:
10 muscle ups
20 deadlifts, 225 pounds
30 burpee box jumps
40 pushups
50 GHD situps
40 pushups
30 burpee box jumps
20 deadlifts, 225 pounds
10 muscle ups

Post time to comments.

20140207

4 rounds for time of:
14 L pullups
14 burpees
14 power cleans, 135 pounds
14 wall ball shots, 20 pounds
14 ring dips

Post time to comments.

20140206

Front squat 3-3-3-3-3 reps

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20140205

15-12-9 reps for time of:
275 pound deadlift
115 pound strict press

Post time to comments.

20140204

"Angie"

For time:
100 pullups
100 pushups
100 situps
100 squats

Sets may not be partitioned (I.e., you must complete all 100 pullups before moving onto the pushups, all 100 pushups before moving on to the situps, etc.).  Post time to comments.

20140203

Run 5K.

Post time to comments.