123105

Complete 3 rounds for time of:

15 Ring dips
Hang Squat Clean, 3/4 Bodyweight, 15 reps

Post load used and time to comments.

123005 "Karen"

"Karen"

For time:

150 Wallball Shots


Use a twenty pound ball and set the target at ten feet. Women may substitute a 15 pound ball.

Post time to Comments.

122905

For time:

5o Double Unders
21 Dumbbell Squat Cleans, 55 pounds
35 Double Unders
15 Dumbbell Squat Cleans, 55 pounds
20 Double Unders
9 Dumbbell Squat Cleans, 55 pounds

Post time to comments.

122805

For time:

30 Pull-ups
10 Dips
20 Pull-ups
20 Dips
10 Pull-ups
30 Dips

Complete both the pull-ups and dips on the rings if you have them. Post time to comments.

122705

Back Squat

3 - 3 - 3 - 3 - 3

Deadlift

3 - 3 - 3 - 3 - 3

Try to increase the load for each set. Post loads to comments.

122605

For 20 minutes complete

1 minute of weighted squats
1 minute of jump rope

For the squats take a weight and hold it to your chest or hold dumbbells as you would for a thruster. Record total number of reps to comments.

122305

50 Sit-ups
Tabata DB Thrusters
50 Sit-ups

Rest before and after tabata thrusters and go heavy.

Post load used and score to comments.

122205

Five Rounds for time:

Dumbbell Deadlift, 10 reps
Push-ups, 30 reps

Go heavy on the Dumbbell deadlifts and go to the floor each time.

Post weight used and time to comments.

122105

Five Rounds:

45 pound Sumo Deadlift High Pulls, 100 reps

Rest equivalent to working period, ie. your deadlift time.

Use a wide grip for the high pulls, minimum of 12 inches.

Post times to comments.

122005

For Time:

50 Kettlebell Swings, 1.5 pood or 55 pound Dumbbell
50 Knee to elbows
40 Kettlebell Swings, 1.5 pood
40 Knee to elbows
30 Kettlebell Swings, 1.5 pood
30 Knee to elbows
20 Kettlebell Swings, 1.5 pood
20 Knee to elbows
10 Kettlebell Swings, 1.5 pood
10 Knee to elbows

Post time to comments.

121905

10 rounds for time:

40 pound Dumbbell Snatch, 10 reps each arm
5 Ring Pull-ups

Post time to comments.

Another one . . .

Add Sarah Cowherd to the list of ladies to achieve their first pull-ups on the rings.

Congratulations Sarah!

Who's Next?!

121705

40# Dumbbell Thruster 5 minutes, record reps

40# Dumbbell Thruster 5 intervals of 1 minute on/1 minute off, record total reps

40# Dumbbell Thruster 10 intervals of 30 seconds on/30 seconds off, record total reps

40# Dumbbell Thruster 20 intervals 15 seconds on/15 seconds off, record total reps



Rest one minute between sets.


Post total reps for each interval separately to comments.

121605

I am posting this workout early with the knowledge that as a result of it I may not see some people tomorrow.

Complete as many as you can in twenty minutes of:

Burpees

Post number completed to comments.

Just a little Recognition

Congratulations to those of you who have reached milestones recently.

1st Muscle-up: Jack Coffin

1st Pull-up: Rena Sokolow
Genny Johnson
Karen Sutton
Erin Doucette

Deadlift 1.5 times bodyweight: Marcia Keough

Keep up the great work and I apologize for anyone that I failed to mention!

121505

Complete as many rounds as you can in twenty minutes of:


35 Squats
25 Push-ups


Post rounds and fractions of rounds completed to comments.

121405

Clean

5-3-2-1-1-1-1-1

Post loads to comments.

121305

For time:

120 Mountain climbers, 4 count
Dumbbell Hang squat clean 55 pounds, 21 reps
80 Mountain climbers, 4 count
Dumbbell Hang squat clean, 55 pounds, 15 reps
40 Mountain climbers, 4 count
Dumbbell Hang squat clean 55 pounds, 9 reps

Post time to comments.

121205

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

121005

Complete 4 Rounds of:

50 Wallball shots, 20 pound medicine ball
50 Knee to Elbows
2 pood Kettlebell swing, 50 reps

Post time to comments.

120905 Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. If you have rings, use them for the pull-ups.

Post total reps from all 32 intervals to comments.

120805

Complete for time:

45 Thrusters, 95 pounds
45 Ring Pull-ups

Post time to comments.

120705

Complete 5 rounds of:

50 Double-unders
95 Pound overhead squat, 15 reps

Post time to comments.

120605 "Lynne"

"Lynne"

Complete 5 rounds of maximum repititions of:

Bench press, bodyweight
Pull-ups

Post reps completed for each round to comments.

120505

Deadlift

5-5-5-5-5

Increase the load for each set and work towards a five rep maximum load. Then complete:

Handstand Push-ups

5-5-5-5-5

Post deadlift loads to comments.

120305

Complete for time:

95 pound Barbell Thruster, 75 reps

Post time to comments.

120205

Complete for time 75 reps of:

95# Clean and Jerk

modified:

65# Clean and Jerk

Post time to comments.

120105 "Mary"

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post number of rounds completed to comments.