090731

Rx
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score: 48 +2800meters Rx

090730

Rx
Rest Day

1 Round of
Max Rep Push-ups
Max Rep Sit-ups

Brian
Score: 186
Push-ups: 46
Sit-ups: 140

090729

Rx
Run 10K

"Fab Abs"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Handstand Push-up (honest)
Toes-to-bar (honest)
Renegade Rows @ 35# DB
Pull-up (L)
Time: 33:30

090728

Rx
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Score: 5 Rounds +3 Reps @95#

090727

Rx
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Score: 14 Rounds + 5 Reps Rx

090725

Rx
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Complete as many rounds as possible 20 minutes of:
10 Thrusters @ 20# DB
10 GHD Sit-ups
10 Back extensions
Score: 13 Rounds + 0 Reps Rx

090724

Rx
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Score: 100 Rx
BP @ 185: 12, 11, 8, 7, 5 = 43
PU: 14, 13, 12, 10, 8 = 57

090720

Rx
Run 5K

Time: 27:10 Rx

090719

Rx
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 DB Swings @ 35# DB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters @ 20# DB
50 Burpees
50 Jump Ropes (heavy rope)
Time: 45:00 Rx

090718

Rx
Rest Day

Run 10K
Time: 55:06

090717

Rx
For time:
30 Muscle-ups

For time:
25 rounds of:
4 Pull-ups (strict)
4 Dips
Time: 29:00

090716

Rx
Hang power clean 1-1-1-1-1-1-1 reps

Lesley
Score: 45(3)-50-60-65-70-75(0)-70(2)

090715

Rx
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time: 19:20 Rx

090714

Rx
Rest Day

Run 1 Mile
Time: 6:40

090713

Rx
Thruster 1-1-1-1-1-1-1 reps

Score: 135-140-145-150-155(0)-155(0)-145 Rx

090712

Rx
Rest Day

Run 1 Mile
Time: 6:59

090712

Rx
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Five rounds for time of:
30 Glute-ham sit-ups
20 Back extensions
Time: 12:19

090711

Rx
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Brian
Ten rounds for time of:
8 Strict Pull-ups
7 Kipping
Time: N/A

090709

Rx
Four rounds for time of:
Run 400 meters
50 Squats

Time: 14:00 Rx

090708

Rx
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Complete as many rounds in twenty minutes as you can of:
6 Pull-ups
6 Dips
4 Handstand Push-ups
8 35# DB swings
Score: 7 Rounds +0 Reps

090707

Rx
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

21-18-15-12-9-6-3 rep rounds of:
115# Front squat
GHD Sit-up
Time: 24:00

090705

Rx
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Score: Rx
135-140-145-150-155(0)
135-140-145(2)-135-135
95-115-115-115-115

090704

Rx
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Complete three rounds for time of:
5# PVC Bar Squat clean, 30 reps
30 Pull-ups(strict)
Run 800 meters
Time: 33:00

090703

Rx
"Randy"
75 pound Power snatch, 75 reps for time

Time: 16:30 Rx

090701

Rx
Run 10K

Run 2.5miles
Time: 25:00