1/2 Murph'ish
800m run
50 Pull ups
100 hand release push ups
150 jump squats
800m run
Blog posts in General
Thursday Feb, 23rd
Posted February 22, 2012
Wednesday Feb, 22nd
Posted February 21, 2012
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 sit ups
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Monday Feb, 20th
Posted February 19, 2012
"Fran"
21-15-9
Thrusters
Pull ups
then
15 min Amrap.
25 dbl unders
15 box jumps
10 wall balls
Satruday Feb, 18th
Posted February 17, 2012
10 min team AMRAP:
burpees
while other teammate runs around obstacle
then,
10 burpee box jump buy in
complete 100 SDHP and preform 2 burpee box jumps every minute on the minute.
Friday Feb, 17th
Posted February 16, 2012
"Dumbbell Hell"
4 RFT:
10 Renegade primers
10 db Squat cleans
40 yard db bear crawl
40 yard db famers walk
10 box step ups
** 5 DB burpee penalty if DB are let go during a round.
Thursday Feb, 16th
Posted February 15, 2012
Bench press for max load
3-3-3-3-3
then
4 RFT
12 Sgl arm kb swings (each sd)
12 dive bomber push ups
12 pull ups
400m run
Wednesday Feb, 15th
Posted February 14, 2012
Snatch pull
3-3-3-3-3-3-3
Then,
21 db thrusters (45#, 30#)
100m sprint
18 db thrusters
100m sprint
15 db thrusters
100m sprint
continue pattern to 3 thrusters and end on the last 100m sprint.
Tuesday Feb, 14th
Posted February 13, 2012
Monday Feb, 13th
Posted February 12, 2012
Deadlift
2-2-2-2-2
then
7 rounds for time:
7 front squat (165#,115#)**
7 chest to bar pull ups
** bar starts from the ground
Saturday Feb, 11th
Posted February 10, 2012
" Spin the bottle with Grace & Helen"
3 RFT:
400m run
21 Kettle bell swings
12 Pull ups
10 spinning Clean and jerk**
** preform clean and jerk while bar is in a locked out position above the head do a 180 degree turn to complete the rep
Friday Feb, 10th
Posted February 9, 2012
Thurday Feb, 9th
Posted February 8, 2012
Wednewsday Feb,8th
Posted February 7, 2012
20 minute AMRAP:
10 renegade rows w/pushup
3 Turkish get ups (ea side)
8 kb figure 8s
Tuesday Feb, 7th
Posted February 6, 2012
6 RFT:
on odd rounds preform
10 Deadlifts (body weight and a half)
50 dbl unders
on even rounds preform
10 front squats ( body weight)
50 box jumps
Monday Feb, 6th
Posted February 5, 2012
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Saturday Feb, 4th
Posted February 3, 2012
"Kelly"
5 RFT
Run 400 meters
30 box jump
30 Wall ball shots
Friday Feb, 3rd
Posted February 2, 2012
"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
Thursday Feb, 2nd
Posted February 1, 2012
4 rounds for time of:
5 manmakers
400m run
then
3 rounds Abs (30s ea, no rest):
Weighted Sit Ups
Plank (rock fwd & back)
Flutter kicks
Russian Twists
Side Plank Left
Side Plank Right
Thursday class changes
Posted February 1, 2012
Just a reminder Thursday morning classes are back to 5:30am and 6:30am. Evening classes are remaining the same.
Wednesday Fed, 1st
Posted January 31, 2012
Displaying posts 1 - 20 of 406 in total
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