July 5, 2015

IMG_5123Barbara
Five rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
*Rest precisely three minutes between each round.

Compare to 4/13/14.
Post times to comments.

July 4, 2015

IMG_3899PARTNER WOD-TEAMS OF 2
“Team America”
For time:
100 kettlebell swings 53/35#
50 burpees
30 toes to bar
10 power snatches (choose a heavy weight)
30 toes to bar

100 wall balls 20/14#, 10/9′

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July 3, 2015

March 2014 095METCON
Every 8 minutes for 32 minutes (4 rounds) of:
800 meter run (Int. 600 meters)
21 kettlebell swings 53/35#
12 pull-ups

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July 2, 2015

IMAG0127STRENGTH
Back squat:
Every 2 minutes for 10 minutes (5 sets) of:
5 back squats at 80% of your 1RM

METCON-PARTNER WOD
10 rounds for time of:
7 thrusters 95/63# (Int. 75/53, Adv. 115/73)
10 burpee box jump overs 24/20″
100 meter run
*Partners will alternate after every round (5 rounds each).

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July 1, 2015

15.2SKILL
Run 1 mile for time

METCON
For time:
75 double unders
25 toes to bar
60 double unders
20 toes to bar
45 double unders
15 toes to bar

Compare run to 5/20/15.
Post times to comments.

June 30, 2015

March 2014 114METCON
Every 90 seconds for 30 minutes (5 sets of each station) of:
Station 1:  12 front rack lunges 115/73# (Int. 75/53)
Station 2:  12 handstand push-ups (Int. strict press)
Station 3:  12 ring rows
Station 4:  15-20 reverse snow angels (slow and controlled)

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June 29, 2015

March 2014 039STRENGTH
Every two minutes for 12 minutes (6 sets) of:
2 squat cleans
*Increase weight every two minutes.

METCON
“Kill Cliff Granite Games Qualifier Event 1″
AMRAP 10 minutes of:
5 hang squat cleans 155/103# (Int. 95/63)
7 bar-facing burpees

Post max load and rounds & reps to comments.

June 28, 2015

15“Jack”
AMRAP 20 minutes of:
10 push press 115/78
10 kettlebell swings 53/35#
10 box jumps 24/20″

Compare to 12/15/13.
Post rounds & reps to comments.

June 27, 2015

15972321315_b413597772_o“Brittany’s Dirty Thirty Extravaganza”
For time:
30 wall balls 20/14#, 10/9′
30 second handstand hold
30 hang cleans 95/63#
30 second handstand hold
30 push press 95/63#
30 second handstand hold
30 calorie row
30 second handstand hold
30 back rack lunges 95/63#
30 second handstand hold
30 deadlifts 95/63#

Post time to comments.

June 26, 2015

15.222222METCON
Every 6 minutes for 30 minutes (5 sets) of:
Run 400 meters
10 overhead squats 115/73# (Int. 75/53, Adv. 135/93)
10 chest to bar pull-ups (Adv. 4 Muscle Ups)
10 box jump overs 24/20″

Post results to comments.