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.