20140731

Squat clean 1-1-1-1-1 reps

Post loads to comments.

20140730

Muscle-up biathlon

For time:
Run 400 meters
18 muscle-ups
Run 400 meters
15 muscle-ups
Run 400 meters
12 muscle-ups

Each time you break a set of muscle-ups, run a 200-meter penalty.  Post time to comments.

20140729

21-15-9 Complex

For time:
8 deadlifts, 155 pounds
7 cleans, 155 pounds
6 snatches, 155 pounds
8 pullups
7 chest-to-bar pullups
6 bar muscle-ups
6 deadlifts, 155 pounds
5 cleans, 155 pounds
4 snatches, 155 pounds
6 pullups
5 chest-to-bar pullups
4 bar muscle-ups
4 deadlifts, 155 pounds
3 cleans, 155 pounds
2 snatches, 155 pounds
4 pullups
3 chest-to-bar pullups
2 bar muscle-ups

Post time to comments.

20140728

"Triple 3"

For time:
Row 3000 meters
300 double unders
Run 3 miles

Post time to comments.

20140725

21-18-15-12-9-6-3 reps for time of:
GHD situps
Back extensions
Overhead squats, 95 pounds

Post time to comments.

20140724

Three rounds for time:
135 pound hang power clean, 15 reps
Burpees, 15 reps

Post time to comments.

20140723

Run 1 mile
Rest 5 minutes
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Post time for each run to comments.

20140722

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

Post time to comments.

20140721

Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

20140718

10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall ball shots, 20 pound ball to 10 foot target
Kettlebell swings, 1.5 pood
Burpees
Row, calories

Post time to comments.

20140717

21-15-9 reps for time of:
Deadlift, 225 pounds
Strict press, 95 pounds
GHD situps

Post time to comments.

20140716

"Murph"

For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pullups, pushups, and squats as needed.  Wear your body armor if you have it.

Post time to comments.

20140715

As many reps as possible:
Bodyweight bench press

As many reps as possible:
Bodyweight back squat

Post reps completed for each exercise to comments.  Rest as needed between exercises.  USE SPOTTERS. 

20140714

30 rounds for time of:
1 clean and jerk, 135 pounds
1 burpee pullup

Post time to comments.

20140711

5 rounds for time of:
20 pullups
30 kettlebell swings, 1.5 pood
40 pushups
50 squats

Post time to comments.

20140710

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

20140709

As many rounds as possible in 8 minutes of:
275 pound deadlift, 5 reps
135 pound push press, 5 reps

Post rounds and reps completed to comments.

20140708

Three rounds for time:
Run 800 meters
20 pound medicine ball squat cleans, 50 reps

Post time to comments.

20140707

"Mutant Jackie"

For time:
Row 1000 meters
95 pound thrusters, 50 reps
45 pound weighted pullups, 30 reps

Post time to comments.

20140704

4 rounds for time of:
17 burpees
Row 76 calories

Post time to comments.

20140703

Overhead squat 5-5-5-5-5 reps
Front squat 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps

Try to increase the load on each set.  Post loads to comments.

20140702

"Nicole"

As many rounds as possible in 20 minutes of:
Run 400 meters
Max reps pullups

Post total number of pullups completed to comments.