20140701

Power snatch, 5-5-3-3-3-1-1-1-1 reps

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20140630

Three rounds for time:
50 double unders
40 pushups
30 GHD situps
20 pullups
10 burpee box jumps

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20140627

"Helen"

3 rounds for time of:
Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups

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20140626

For time:
Row 1000m
2 deadlifts, 275 pounds
Row 800m
4 deadlifts
Row 600m
6 deadlifts
Row 400m
8 deadlifts
Row 200m
10 deadlifts

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20140625

"Chelsea"

Every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

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20140624

For time:
50 double unders
15 thrusters, 95 pounds
40 double unders
12 thrusters
30 double unders
9 thrusters
20 double unders
6 thrusters
10 double unders
3 thrusters

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20140623

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

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20140620

Seven rounds for time of:
7 thrusters, 95 pounds
7 pullups
7 burpees

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20140619

Five rounds, each for time, of:
Run 400 meters

Rest as needed between efforts.  Post time for each effort to comments.

20140618

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

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20140617

As many rounds as possible in 8 minutes of:
1 muscle up
2 back squats, 225 pounds
3 clean and jerks, 155 pounds
4 burpee pull-ups
5 calories on the rower

Post rounds/reps completed to comments.

20140616

10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo deadlift high pull, 95 pounds
Hand-release pushups

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20140613

"Baseline"

For time:
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups

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20140612

Three rounds for time of:
Run 800 meters
50 wall ball shots, 20 pound ball/10 foot target

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20140611

Weighted pullups 1-1-1-1-1 reps
Strict press 1-1-1-1-1 reps

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20140610

For time:

50 double unders
21-15-9 reps of:
Deadlifts, 205 pounds
Ring dips
50 double unders

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20140609

3 rounds for time of:
Row 15 calories
10 burpees

Jump over the rower on each rep of the burpee.

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20140606

As many rounds/reps as possible in 10 minutes of:
30 double unders
15 power snatches, 75 pounds

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20140605

For time:
30 muscle-ups

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20140604

For total distance:
Run 1 minute, rest 50 seconds
Run 1 minute, rest 40 seconds
Run 1 minute, rest 30 seconds
Run 1 minute, rest 20 seconds
Run 1 minute, rest 10 seconds
Run 1 minute, rest 20 seconds
Run 1 minute, rest 30 seconds
Run 1 minute, rest 40 seconds
Run 1 minute, rest 50 seconds

Post total distance run to comments.

20140603

Deadlift 7-7-7-7-7-7-7 reps

No "touch and go" at the bottom; the bar must come to a dead stop at the bottom of each rep.

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20140602

Tabata This

Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
Tabata row (for calories)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Your score for each exercise is the lowest number of reps completed in any of the 8 intervals.  Rest 1 minute between exercises.

Post total score for all exercises to comments.