5 rounds of:
bodyweight bench press for max consecutive reps
pull ups for max consecutive reps
-there is no time component; rest as needed between rounds
DEC 30, 2010
deadlift the following weight within 3mins:
men: 5 tons, women: 3 tons
-pick your load and keep the same weight the entire duration
-penalty for not completing task: 50 burpees*
immediately followed by an 800m run for time
3min rest
front squat the following weight within 3mins:
-men: 3 tons, women: 1.5 tons
-pick your load and keep the same weight the entire duration
-penalty for not completing task: 50 burpees*
immediately followed by an 800m run for time
*perform burpee penalties after the workout for completion
post respective loads & reps from each and total of both run times for score.
DEC 29, 2010
amrap in 6mins:
185/115 squat cleans x 3
hspu x 6
-post total reps for score
4min rest
amrap in 6mins:
205/135 ground to overhead x 3
strict pull ups x 6
-post total reps for score
4min rest
amrap in 6mins:
275/145 deadlift x 3
cfjax burpees x 6
-post total reps for score
-post total reps for score
DEC 21, 2010
400m run
135/95 deadlift x 10
135/95 power clean x 10
400m run
115/75 front squat x 15
115/75 push press x 15
400m run
95/55 ground to overhead x 20
95/55 overhead squats x 20
400m run
-15min time cap
-scale accordingly
DEC 20, 2010
front squat
3x3 for heaviest 3 rep load
4RFT
double unders x 40
pull ups x 20
burpees x 10
135#/95# squat clean thrusters x 5
DEC 16, 2010
5RFT
2pood/1.5pood kettlebell swings x 22
24"/20" box jumps x 22
400m run
burpees x 22
20#/14# wall ball shots x 22
24"/20" box jumps x 22
400m run
burpees x 22
20#/14# wall ball shots x 22
DEC 14, 2010
deadlift
-rest precisely 2mins between efforts
1x10 @ 70%
1x3 @ 85%
1x8 @ 75%
1x2 @ 90%
1x6 @ 80%
1x1 @ 95%
DEC 10, 2010
pull ups x 100
push ups x 100
push ups x 100
sit ups x 100
air squat x 100
-perform all 100 reps from each movement before moving to next exercise
-25min time cap
-25min time cap
DEC 9, 2010
10min max effort each station
3min rest between efforts
-row for calories
-rope climbs
-24kg/16kg kb swing
start at any station
DEC 7, 2010
back squat
-bodyweight x 20
-bodyweight + 40# x 15
-bodyweight + 60# x 12
-bodyweight + 80# x 9
3 x 300yd shuttle run
-work:rest ratio is 1:2
-post slowest time
DEC 6, 2010
in teams of two:
400m run
max pull ups
400m run
max kettlebell swings
400m run
max box jumps
400m run
max wall ball shots
DEC 4, 2010
find heaviest deadlift in 10mins
max abmat sit ups in 5mins
2min rest
75% of heaviest deadlift load for max reps in 2mins
5min rest
re-attempt heaviest deadlift load: limit 3 attempts within 5mins
max abmat sit ups in 10mins
DEC 2, 2010
find bench press 10RM
-rest at least 3mins between efforts
-time limit is 30mins
max L-pull ups in 5mins
DEC 1, 2010
2000m row
5min rest
100 double unders
3min rest
1000m row
1min rest
150 double unders
3min rest
500m row
5min rest
200 double unders
NOV 24, 2010
shoulder press
5x3 for load
3RFT
24kg/16kg kettlebell snatch x 5 (each arm; 10 total)
24kg/16kg kettlebell snatch x 5 (each arm; 10 total)
24"/20" box jumps x 10
clapping push ups x 15
clapping push ups x 15
NOV 23, 2010
7RFT
handstand push ups x 5
185#/135# deadlift x 10
chest 2 bar pull ups x 10
double unders x 20
NOV 22, 2010
overhead squat
1x5 @ 75%
3x3 @ 85%
5x1 for load
3 rounds of:
95#/75# overhead squat for max reps in one attempt
double unders x 30
NOV 18, 2010
deadlift
max reps @ 80% bodyweight in 2mins
3min rest
80% 1RM x 3
2min rest
max reps @ 85% bodyweight in 1min
3min rest
85% 1RM x 2
2min rest
max reps @ 90% bodyweight in 30secs
3min rest
90% 1RM x 1
tabata bottom-to-bottom squats
NOV 16, 2010
thruster for 3RM
3x5
5x3
*use of rack prohibited; clean bar from ground for use.*
for time:
400m run
500m row
NOV 12, 2010
24"/20" box jumps x 50
jumping pull ups x 50
16kg full kettlebell swings x 50
walking lunges x 50
knees to elbows x 50
45# push press x 50
back extensions x 50
20#/12# wall ball shots x 50
burpees x 50
double unders x 50
NOV 8, 2010
back squat
max reps @ 80% bodyweight in 2mins
3min rest
80% 1RM x 3
2min rest
max reps @ 85% bodyweight in 1min
3min rest
85% 1RM x 2
2min rest
max reps @ 90% bodyweight in 30secs
3min rest
90% 1RM x 1
NOV 6, 2010
clean
1x5 @ 80% 1RM
3x3 @ 90% 1RM
5x1 for 1RM
3RFT
400m run
max rest/recovery between efforts
NOV 5, 2010
perform max reps in 5mins at each station:
-pull ups
-air squats
-handstand push ups
-double unders
-calories on rower
rest 2mins between movements
with no prior deadlift warm up, deadlift 95% of your 1RM
NOV 4, 2010
3RFT
95#/65# hang power snatch x 5
overhead squat x 10
double unders x 25
1min rest
3RFT
115#/75# hang power clean x 5
push press x 10
double unders x 25
2min rest
3RFT
135#/95# hang squat clean x 5
push jerk x 10
double unders x 25
subtract 3mins from total time for score. post to comments.
NOV 3, 2010
push press
7x1 for 1RM
-no 'redip'
-dip, drive & press to lockout (knees, hips & elbows)
burpees x 10
knees to elbows x 20
double unders x 30
air squats x 40
burpees x 10
knees to elbows x 20
double unders x 30
air squats x 40
NOV 1, 2010
find 1RM shoulder press in 10mins
rest
3 rounds of 60% 1RM shoulder press for max reps
4min rest between rounds
800m run for time
800m run for time
OCT 29, 2010
back squat 5x5
rest
rest
with a weighted vest (20#/15#):
2-4-6-8-6-4-2
air squats
30"/24" box jumps
OCT 27, 2010
snatch balance 7x1
adequate rest then-
5-4-3-2-1
115#/75# power snatch
1-2-3-4-5
hspu
(looks like 5 snatches then 1 hspu, 4 snatches then 2 hspu and so on)
OCT 25, 2010
work
in 5mins, find 1RM deadlift
then the following for time:
deadlifts x 10
5 rounds of Cindy
deadlifts x 8
5 rounds of Cindy
deadlifts x 6
5 rounds of Cindy
deadlifts x 4
5 rounds of Cindy
deadlifts x 2
use 70% of deadlift 1RM
OCT 19, 2010
work
'the front squat medley'
-max reps @ 185#/135#
-max reps @ 135#/95#
-max reps @ 95#/65#
rest precisely 5mins between efforts
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