3RFT
315/220 deadlift x 5
30"/24" burpee box jump x 7
clapping push up x 9
315/220 deadlift x 5
30"/24" burpee box jump x 7
clapping push up x 9
MAY 29, 2012
1000m row
800m run
800m run
-goal is to finish this in under 7mins
-75 burpee penalty for exceeding 8min rx
using row/run time from above, perform amrap of the following:
135/95 ground to overhead x 5
rope climb x 2
using row/run time from above, perform amrap of the following:
135/95 ground to overhead x 5
rope climb x 2
MAY 22, 2012
PEE RAMID
Double Unders x 100
Air Squats x 75
Pull Ups x 50
Air Squats x 75
Double Unders x 100
MAY 18, 2012
STONE LOVE
20/14 wall ball shots x 50
ring dips x 25
knees to elbows x 50
c2b pull ups x 25
jumping air squats x 50
135/95 power clean x 25
hip extensions x 50
2pood/1.5pood kb swing x 25
burpees x 50
calorie row x 25
MAY 17, 2012
ANNIE
50-40-30-20-10
double unders
sit ups
amrap 20/14 wall ball shots in one attempt (no resting)
double unders
sit ups
amrap 20/14 wall ball shots in one attempt (no resting)
MAY 15, 2012
800m run
1000m row
1000m row
-goal/challenge is to finish this in under 7mins
-50 burpee penalty for going slower than 8mins rx
MAY 14, 2012
400m barbell carry @ 135/95
deadlift x 40
hang clean x 30
front squat x 20
push press x 10
400m barbell carry
-5 ground to overhead penalty every time bar touches ground on carry
deadlift x 40
hang clean x 30
front squat x 20
push press x 10
400m barbell carry
-5 ground to overhead penalty every time bar touches ground on carry
MAY 12, 2012
DEADLIFT
2x5
2x3
2x1
-use a symmetrical grip; no alternating or 50/50 grip; hook grip is ok
MAY 10,2011
sprints with 20/15 vest
10x50m
-rest 30sec between efforts
in 10mins, find shoulder press 1RM
10x50m
-rest 30sec between efforts
in 10mins, find shoulder press 1RM
MAY 8, 2012
2-person team:
Each couplet is a 3min amrap.
30sec transition between couplets.
30sec transition between couplets.
-225/155 barbell hang hold
-30"/24" box jumps for reps
-Lean & Rest hold
-toes to bar for reps
-Bottom air squat hold
-2pood/1.5pood kb swing for reps
-Parallete L-sit hold
-Row for max calories
MAY 5, 2012
1 mile run
12 Cindy rounds
4K row
4000# of deadlifts
12 Cindy rounds
4K row
4000# of deadlifts
-partition in any rep/round/set scheme
-bonus points for completing as RX
-1 Cindy round = 5 pull ups, 10 push ups and 15 air squats
MAY 02, 2012
push press 5x2
2RFT
135/95 shoulder to overhead x 20
100m zercher carry
*5 bar-facing-burpees every time bar hits ground on carry
APRIL 28, 2012
with a 20/10 weighted vest:
4x400m run
-3min rest between efforts
-slowest run is score
-3min rest between efforts
-slowest run is score
cash out: amrap 45/30 jumping air squats in 1min
-with barbell on your back, proceed to jump as many times as possible in 60secs. full hip extension is not necessary.
-with barbell on your back, proceed to jump as many times as possible in 60secs. full hip extension is not necessary.
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