Thursday, April 9, 2015

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.

Wednesday, April 8, 2015

20150409

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

Post time to comments.

Tuesday, April 7, 2015

20150408

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

Post rounds/reps completed to comments.

Monday, April 6, 2015

Sunday, April 5, 2015

20150406

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

Post time to comments.

Thursday, February 19, 2015

20150220

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

Post time to comments.

Wednesday, February 18, 2015

20150219

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

Post time to comments.

Monday, February 16, 2015

20150217

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

Post time to comments.

Sunday, February 15, 2015

20150216

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

Post time to comments.

Thursday, February 12, 2015

Wednesday, February 11, 2015

20150212

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

Post time to comments.

Tuesday, February 10, 2015

20150211

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

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

Monday, February 9, 2015

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.

Sunday, February 8, 2015

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.

Thursday, January 29, 2015

20150130

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

Post fastest and slowest times to comments.

Wednesday, January 28, 2015

20150129

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

Post time to comments.

Tuesday, January 27, 2015

20150128

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

Post loads to comments.

Monday, January 26, 2015

20150127

"Annie"

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

Post time to comments.

Sunday, January 25, 2015

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.

Thursday, January 22, 2015

20150123

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

Post rounds/reps completed to comments.

Wednesday, January 21, 2015

Tuesday, January 20, 2015

20150121

"Elizabeth"

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

Post time to comments.

Monday, January 19, 2015

20150120

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

Post time to comments.

Sunday, January 18, 2015

20150119

For time:

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

Post time to comments.

Thursday, January 15, 2015

20150116

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

Post time to comments.

Wednesday, January 14, 2015

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.

Tuesday, January 13, 2015

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.

Monday, January 12, 2015

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.

Sunday, January 11, 2015

20150112

"Triple 3"

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

Post time to comments.

Thursday, January 8, 2015

20150109

"How Fit Are You?" Test 5:

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

Post time to comments.

Wednesday, January 7, 2015

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.

Tuesday, January 6, 2015

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.

Monday, January 5, 2015

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. 

Sunday, January 4, 2015

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.