Monday, February 21, 2011

Cindy

AMRAP 20 min
5 pullups
10 pushups
15 squats

15 rounds plus 4 pushups

Sunday, February 20, 2011

10 rounds of 30:60 runs

treadmill at 12%
run 30 sec, rest 60 sec all out effort
9 rounds at 8.0mph, last round at 9mph

Friday, February 18, 2011

Kelly

Run 400m
30 x Box Jump 24in
30 x Wallball 20lbs to 8.5ft target

27:03 PR by 4:04

Thursday, February 17, 2011

3 rounds for distance: Row 600m, rest 90 sec

2:11, 2:16, 2:17

Annie

50-40-30-20-10 reps of double unders and situps (anchored)

11:05

Wednesday, February 16, 2011

Eva

5 RFT
800m run
30 kettlebell swings 55lbs
30 pullups

47:51 PR by 2:57

Monday, February 14, 2011

Row 35 min for distance

7483m

Dumbbell Complex

5 rounds of
5 deadlift
5 hang clean
5 push press
5 front squat

Attempting to increase weight each round, resting only between rounds

40-45-50-55-60lbs

Sunday, February 13, 2011

Saturday, February 12, 2011

AMRAP 15 min

15 Chest to bar pullups
30 sec ring tuck holds

4 rounds plus 13 CTB

Row Intervals

2 x 5 minute intervals with 2 min recoveries, then
5 x 1 minute intervals with 30 sec recoveries for distance
3943 m

Monday, January 31, 2011

For time:

35 box jumps 24in
35 pullups
35 KB swings 24kg
35 situps
35 dumbbell hang cleans 40lbs each
800 m run
35 back extensions

17:28

Row 2k

8:33

Sunday, January 30, 2011

3 RFT

12 jumping MUs rings at 72 in
75 air squats

14:37

Cleans 3-3-3-3-3-3-3

155-160-165-170-175-180-185

Wednesday, January 5, 2011