Archive for: March 2008

Run 5k 

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“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Conditioning:

Jump rope x 1000

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5 rounds for time of:

Run x 200m

Snatch x 8 @ 95lbs

Handstand push up x 10

Post time to comments:

Conditioning:

Bike x 1 mile

Run x 1 mile

Row x 1 mile

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“Karen”

For time:

Wall Ball x 150

Post time to comments.

Conditioning:

4 rounds

Run x 400m

Row x 400m

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“Diane”

21-15-9 reps for time of:

D.L. @ 225lbs

Handstand push up

Post time to comments.

Conditioning:

Double unders x 200

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“Cindy”

As many rounds in 20 min. of:

Pull ups x 5

Push ups x 10

Squats x 15

Post time to comments.

Conditioning:

Run 400m five times.  Rest 3 min. inbetween each run.

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21-15-9 reps  for time of:

D.L. @ BW

Bench @ BW

Squat @ BW

Post time and weight to comments:

Conditiong:

Bike 10 miles

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Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

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“Grace”

30 reps for time of:

Clean and Jerk @ 135lbs

Post time to comments.

Conditioning:

Run x 1 mile

Row x 1 mile

Bike x 1 mile

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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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“Fran”

21-15-9 reps for time of:

Thruster

Pull ups

Post time to comments.

Conditioning:

10 three min. rounds of

Shawdow boxing

As many rounds in 20 min. of:

Push up x 10

O.H. Squat x 10

SDLHP x 15

Post rounds to comments.

Conditioning:

4 rounds

Run x 800m    “rest 5 min inbetween each run”

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40 muscle ups for time

Post time time to comments.

Conditioning:

4 rounds of

Double unders x 30

Run x 400m

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21-15-9 reps of

Deadlift @225lbs

Box jumps

Ring Dips

Post time to comments.

Conditioning:

Bike 5 miles
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4 rounds for time:

Burpee x 25

Pull up x 25

Post time to comments.

Conditioning:

Row 2000m 

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