Five Rounds For Time Of:

40 X Double-Unders
30 X Box Jumps
20 X Kettlebell Swings

HANG POWER SNATCH

3-3-3-3-3-3

3 Rounds For Time

12 X Muscle-ups
75 X Squats

REST DAY

FIGHT GONE BAD

"Bradley"

10 Rounds For Time Of:

Sprint 120 meters
10 X Pull-ups
Sprint 120 meters
10 X Burpees
Rest 30 seconds

REST DAY / SKILL DAY / CATCH UP DAY

10 MINUTE AMRAP

Run 4 laps on the track.
With the remaining time on the clock, complete as many reps as possible of

One hand Kettlebell Overhead Squat.  Kettlebell must remain above the shoulder and can not be rested on the shoulder or head.  Switching hands is acceptable as long as it it done over head.  Resting is also acceptable as long as it is done over head. 

Any time the kettlebell drops below the shoulder, touches the head or shoulder, you must complete 1 lap on the track before you continue squating.

SNATCH BALANCE

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

"KELLY"

5 Rounds For Time:

Run 400m
30 X Box Jump
30 X Wall Ball

Compare To:  February 19, 2011

REST DAY

"Running Double Cindy"

20 Minute AMRAP of:

Run 400m
10 X Pull ups
20 X Push ups
30 X Squats

12 Minute AMRAP

Run 400 Meters
5 X Deadlift

REST DAY / SKILL DAY / CATCH UP DAY

HANDSTANDS

Practice your handstands! 

Record max handstand hold against the wall, max free standing handstand hold, or max walking handstand hold.
If you cant do any of these, just practice. 

Sit Up / Push Up Progression

With a continuously running clock, do 1 Sit up and and 1 push during the 1st minute, 2 sit ups and 2 push ups the 2nd minute, etc. etc.  Once you fail to complete the required number of push ups in the minute, discontinue that exercise and continue doing sit ups.  Workout is over when you fail to complete the sit ups in the required minute.

400 METER WALKING LUNGES

Compare To:  February 25, 2011

REST DAY

UNKNOWN AND UNKNOWABLE

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Complete as many reps as possible in 10 minutes of:

20 calorie Row
30 Wallball Shots
20 Toes to bar
30 Box Jumps
20 Sumo-deadlit high-pull
30 Burpees
20 Shoulder to overhead

REST DAY / SKILL DAY / CATCH UP DAY

TABATA:

Double Unders
Box Jumps 24" / 20"
KB Swings 1.5 pood / 1 pood
Burpees

20secs/10secs for 8 rounds per exercise.
1 minute of rest between each exercise.
Lowest number of reps is score for each exercise.
Score is total of all four lowest numbers.

Ronnie:     27
Pat:           25
Jenna;       30
Mark:         23
Stacey:      27
Paul:         34
Keli:          23
Vinny:       29
Nicole:      23
John:        26
Jamie:      27
Rose:        33
Holly:        33
PatG         43
Aaron:       26
JoeH:        24
Michelle:   32
Jill:            25
JJ:             23
Trudy         24
Marie:        32
MikeH        30
Sarah:       27
Alli:           33
Joel:          32
Rob:          37
Ryan:        39
Liz:            38
Luis:           19
Mindy:        25
Jen:           29
Chandra:    26

Compare To:  December 11, 2010

For time:

5 X Muscle Ups
10 X Deadlift,
15 X Sit-ups
Sprint 60m
5 X Muscle Ups
10 X Deadlift 
15 X Sit-ups
Sprint 120m
5 X Muscle Ups
10 X Deadlift 
15 X Sit-ups
Sprint 180m
5 X Muscle Ups
10 X Deadlift
15 X Sit-ups
Sprint 240 yards

GRACE

30 X 135# Ground To Overhead

This means  you must take the bar from the ground up to the overhead position using any method you wish except snatch.

Jamie:      3:27 (55)
Rose:        3:35 (45)
Eddie:       3:55 (95)
Paul:         4:10 (65)
John:        5:00 (95)
Dave:        6:13 (95)
Luis:          5:00 (95)
Holly:         7:50 (35)
Gatto:        7:33 (65)
Jenna:       6:56 (75)
Trudy:        7:02 (75)
JJ:             7:08
Nicole:       7:14 (35)
Keli:           7:53 (35)
Ryan:         7:39
Tim:            2:33
Rob:           2:38
PatG:         2:58
Vinny:        3:08 (65)
TomHa:      4:07 (95)
Kelly:         4:14 (35)
JoeS:         3:52

REST DAY

"Barbara"

Five Rounds, Each For Time Of:

20 X Pull-ups
30 X Push-ups
40 X Sit-ups
50 X Squats

Rest precisely three minutes between each round.
Record each round's time separately.

Holly:      40:01
Sarah:     37:39
Mike:       33:58
Kelly:       32:40
Mindy:     28:45
Steve:     37:49
Jamie:     29:17
Rob:         25:58
Jenna:     34:38
Ryan:       32:22
Sean:      32:02
Joel:        31:28
TomHa:    17:30
Keli:         20:07
Trudy:       36;08
jj:             40:59

 

PUSH PRESS

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

Ryan:    185
JoeS:    255
Keli:      60
Trudy:    90
Tom:      125

REST DAY / SKILL DAY / CATCH UP DAY

"Jackie"

Row 1000 Meters
50 X 45# Thruster
30 X Pull-Ups

Compare To:  January 4, 2011

Row 500M

3 Attempts, 3-5 minutes rest in between each.

Alli:         1:57
PaulM:    1:36
Nicole:     2:18 
James:    1:36
Jenna:      2:04
Ryan:        1:38
Dave:       1:39
Rob:          1:33
Joel:         1:33
Jen:           1:58
Michelle:   2:13
SarahP:     2:07
Tim:           1:30
Trudy:         1:55
Jamie:        1:49
Trento:        1:36
TomHa:       1:40
Vinny:         1:51
Don:            1:42
Gatto:          1:57
JoeS:           1:42
Holly:           2:13
Kelly:           2:09
JJ:               1:36
Emily:          2:05
Pam:            2:11
LouisD:        2:02
PaulD:          2:15   

Compare To:  March 18, 2011