Archive for: January 2008

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Conditioning:

Interval run 1min hard/ 30sec. jog

20 rounds

“Kelly”

5 rounds for time:

Run x 400m

Box x 30 on 24″ box

Wall ball x 30

Post time to comments.

Conditioning:

Run ten 50yard sprints.

Rest 2 min between each sprint

“Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Coditioning:

3 rounds

Bike 1 mile

Run 1 mile

“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 your choice of girls and rounds completed to comments.

Conditioning:

4 rounds

Run x 800m

rest 4 min. between

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Conditioning:

Run 400m

Row 400m

3 rounds

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Conditioning:

Jump rope x 1000

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

50 Muscle ups for time.

Post time to comments.

Conditioning:

Tabata

Mountain climbers

Sit ups

Push ups

for 30 min.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Conditioning.

Bike 5 miles.

“Jackie”

Row x 1000m

Thruster x 50 @ 45lbs

Pull ups x 30

For time

Post time to comments.

Conditioning:

Run x 50m x 100m x 200m x 400m x 200m x 100m x 50m

Rest 2 min inbetween each run.

For time:

Squat clean x 50 @ 135

Post time to comments.

Conditioning:

Run 400m x 8

Rest 2 min. inbetween each one.

“Angie”

For time:

Pull ups x 100

Push ups x 100

Sit ups x 100

Squats x 100

Post time to comments.

Conditioning:

Bike 5 miles

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Conditioning:

Run 20 intervals of 30 sec. running hard, 30 sec. walk.

As many rounds is 20 min. of:

Rope climb x 1

Push ups x 10

Glute ham raise x 10

Post rounds to comments.

Conditioning:

Go for 15 min.

Jump rope x 50

Mountain climbers x 50

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Conditioning:

Run 5 miles.