20150410

As many rounds as possible in 12 minutes of:
95 pound overhead lunge walk, 10 steps
20 GHD situps
30 hip extensions

Post rounds/reps completed to comments.

20150409

21-15-9 reps for time of:
Deadlifts, 225 pounds
Burpees
Row (calories)

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20150408

As many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle ups

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20150407

Hang power clean 3-3-3-3-3 reps

Post loads to comments.

20150406

For time:
25-20-15-10-5 thrusters, 95 pounds
50-40-30-20-10 double unders

Post time to comments.

20150220

21-15-9 reps for time of:
Power cleans, 135 pounds
Box jumps, 30 inch box

Post time to comments.

20150219

21-15-9 reps for time of:
Thrusters, 115 pounds
Bar-over burpees

Post time to comments.

20150218

Row 5K

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20150217

21-15-9 reps for time of:
Back squat, 185 pounds
Ring dips

Post time to comments.

20150216

21-15-9 reps for time of:
Overhead squats, 95 pounds
Chest to bar pullups

Post time to comments.

20150213

Press 5-5-5-5-5 reps

Post loads to comments.

20150212

21-15-9 reps for time of:
Chest to bar pullups
Toes to bar
Ring dips

Post time to comments.

20150211

Two rounds, each for time, of:
Run 1 mile

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

20150210

As many muscle ups as possible in 12 minutes. 

Before touching the rings, complete five rounds of:
5 clean and jerks, 135 pounds
20 double unders

Post muscle ups completed to comments.

20150209

For time:
Row 50 calories
40 box jumps, 20 inches
30 burpees
20 push press, 135 pounds
10 deadlifts, 275 pounds
20 push press, 135 pounds
30 burpees
40 box jumps, 20 inches
Row 50 calories

Post time to comments.

20150130

Every minute on the minute for 10 minutes:
Sprint 100 meters

Post fastest and slowest times to comments.

20150129

21-18-15-12-9-6-3 reps for time of:
GHD situps
Back extensions
Overhead squats, 65 pounds

Post time to comments.

20150128

Sumo deadlift high pull 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

20150127

"Annie"

50-40-30-20-10 reps for time of:
Double unders
Sit ups

Post time to comments.

20150126

As many rounds as possible in 15 minutes of:
1 push press, 115 pounds
1 strict pullup
3 push press, 115 pounds
3 strict pullups
5 push press, 115 pounds
5 strict pullups

Post rounds/reps completed to comments.

20150123

As many rounds as possible in 10 minutes of:
10 deadlifts, 225 pounds
20 GHD situps

Post rounds/reps completed to comments.

20150122

Front squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

20150121

"Elizabeth"

21-15-9 reps for time of:
Cleans, 135 pounds
Ring dips

Post time to comments.

20150120

21-15-9 reps for time of:
Bench press, bodyweight
Weighted pullups, 25% bodyweight

Post time to comments.

20150119

For time:

Run 1 mile
50 burpees
100 box jumps, 24 inch box
150 double unders
Run 1 mile

Post time to comments.

20150116

12-9-6 reps for time of:
175 pound power clean
Muscle ups

Post time to comments.

20150115

Overhead squat 1-1-1-1-1 reps
Front squat 3-3-3-3-3 reps
Back squat 5-5-5-5-5 reps

Post loads to comments.

20150114

"Nicole"

Perform as many pullups as possible in 20 minutes.  Every time you come off the bar, run 400 meters.

Post pullups completed to comments.

20150113

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.

20150112

"Triple 3"

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

Post time to comments.

20150109

"How Fit Are You?" Test 5:

For time:
Run 800 meters
21 thrusters, 95 pounds
21 L pullups

Post time to comments.

20150108

"How Fit are You?" Test 4:

One-rep max deadlift
Then
Max reps handstand pushups

Ramp up to a one-rep max on the deadlift.  Within 30 seconds, begin your max set of handstand pushups.  Your score is the weight of the deadlift times the number of handstand pushups completed.

Post score to comments.

20150107

"How Fit Are You?" Test 3:

Tabata squats
Max reps muscle-ups in 4 minutes

Perform a standard Tabata squats workout (20 seconds of work followed by 10 seconds of rest; 8 intervals for a total of 4 minutes).  After the final 10-second rest, you have four minutes to complete as many muscle-ups as possible.  Multiply your Tabata score (lowest number of squats performed in any of the eight work intervals) by the number of muscle-ups completed to get your score.

Post score to comments.

20150106

"How Fit Are You?" Test 2:

Clean and jerk 15 reps

Perform a set of 15 clean and jerks as heavy as you can.  You may rest at the hang, the rack, or the overhead position.  You may not rest with the bar on the ground; only touch and go is permitted.

Post load to comments. 

20150105

"How Fit Are You?" Test 1:

Bench press one-rep max
Then
Max reps pull-ups

Ramp up to a one-rep max on the bench press.  Within 30 seconds of racking the lift, begin a set of pull-ups.  Multiply the weight of your one-rep max by the number of pull-ups completed to get your score.

Post score to comments.