20130830

Five rounds for time of:
5 power cleans, 135 pounds
20 double unders

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20130829

3x800 meter run

Rest as needed between efforts.

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20130828

"Lynn"

5 rounds of:
Bodyweight bench press, max reps
Pull ups, max reps

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20130827

For time:
60 box jumps
50 GHD situps
40 kettlebell swings, 1.5 pood
30 ring dips
20 2-for-1 wallball shots, 20 pound ball
1000 meter row

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20130826

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

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20130823

As many rounds as possible in 20 minutes of:
5 pullups
10 wall ball shots, 20 pound ball
15 GHD situps

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20130822

Four rounds for time:
Run 400m
50 squats

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20130821

10-9-8-7-6-5-4-3-2-1 reps for time of the following triplet:
Ring pullups
Push press, 95 pounds
Box jumps

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20130820

Front squat 5-5-5-5-5 reps

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20130819

Five rounds for time:
Run 400m
135 pound clean and jerk, 5 reps

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20130816

For time:

Run 800 meters
50 box jumps, 24 inch box
50 pullups
Row 1000 meters
50 kettlebell swings, 1.5 pood
50 pushups
Run 800 meters

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20130815

As many reps as possible in 7 minutes of:

Burpees

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20130814

Three rounds for time:

Run 800 meters
50 wall ball shots, 20 pound ball

20130813

For time:

30 muscle ups

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20130812

"Fran"

3 rounds, 21-15-9 reps, for time:
95 pound thrusters
Pull ups

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20130809

"Cindy's Fat Angry Sister"

As many rounds as possible in 20 minutes of:
15 pullups
30 pushups
45 squats

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20130808

Thruster 5-5-3-3-1 reps

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20130807

For time:
Row 5K

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20130806

30 rounds for time of:
1 135 pound clean and jerk
1 burpee ring pullup

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20130805

As many rounds as possible in 15 minutes of:
8 wallball shots (20 pound ball, 10 foot target)
5 135 pound deadlifts
11 pushups

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We'll begin running heats of this workout, programmed in honor of Sergeant Paul Mauser, at 1100.  All participants are encouraged to donate to the Wounded Warrior Project, either by visiting the link or by bringing cash or check with you to the event. 

20130802

As many rounds as possible in 12 minutes of:
10 burpees
25 double unders

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