20131220

For time:
Run 800 meters
95 pound thruster, 21 reps
L pullup, 21 reps

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20131219

Bench press 3-3-3-3-3 reps

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20131218

10 rounds for time of:
12 burpees
12 pullups

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20131217

10 rounds, each for distance, of:
Row for 1 minute

Rest 1 minute in between rounds.  Score is the total number of meters rowed over all ten rounds.  Post distance to comments.

20131216

As many rounds as possible in 10 minutes of:
115 pound push press, 7 reps
Toes to bar, 9 reps
1.5 pood kettlebell swing, 12 reps

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20131213

Five rounds for time:
Run 400 meters
95 pound clean and jerk, 10 reps
20 GHD situps

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20131212

"Baseline"

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

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20131211

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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20131210

"Tabata Something Else"

Tabata pullups
Tabata pushups
Tabata situps
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total for each exercise).   For this workout, there is no additional rest in between exercises.

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20131209

"Randy"

For time
75 power snatches, 75 pounds

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20131206

10 rounds for time:
3 back squats, 185 pounds
3 muscle ups

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20131205

As many rounds as possible in 12 minutes of:
8 pushups
10 medicine ball squat cleans, 20 pound ball
12 AbMat situps

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20131204

Sumo deadlift high pull 3-3-3-3-3 reps

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20131203

Row 5K.

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20131202

"Fran"

21-15-9 reps for time of:
Thrusters, 95 pounds
Pull ups

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