"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
30 October 2012
29 October 2012
TUESDAY 121030
Two men teams complete the following for time:
Row 750 meters, while partner holds 135 pounds in the Front rack position
50 Burpees, while partner holds 75 pounds Overhead
50 Thrusters, 65 pounds, while partner holds the Ring Dip support position
Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Team must complete all the repetitions before moving to the next exercise.
Post team time:
MONDAY121029.
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
Post time to comments.
CSM: 32:00
Sch: 51:00
Isom: 55:00
King: 38:00 RX
Macalintal: 37:25
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
Post time to comments.
CSM: 32:00
Sch: 51:00
Isom: 55:00
King: 38:00 RX
Macalintal: 37:25
24 October 2012
THURSDAY 121025
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
Post time to comments.
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
Post time to comments.
22 October 2012
TUESDAY 121023
Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps
Post times to comments.
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps
Post times to comments.
21 October 2012
MONDAY 121022
1000 meter Row
Rest 4 minutes
Kettlebell "Tabata" Thrusters (Men: 44lb ea)
post your 1000m Row and total Thrusters
Finisher
Muscle up transition:
Here’s how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or “pull-up”
3. Roll your chest over the bottom of the rings
4. Press to support or “dip”
Rest 4 minutes
Kettlebell "Tabata" Thrusters (Men: 44lb ea)
post your 1000m Row and total Thrusters
Finisher
Muscle up transition:
Here’s how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or “pull-up”
3. Roll your chest over the bottom of the rings
4. Press to support or “dip”
THURSDAY 121018
Three rounds for time of:
45 pound Sots press, 15 reps
3 Wall Climb
20 second L-sit hold
3 Wall Climb
Post your time:
CSM: 9:30
Isom:11:30
Macalintal:14:43
King: 14:43
Debique: 15:15
45 pound Sots press, 15 reps
3 Wall Climb
20 second L-sit hold
3 Wall Climb
Post your time:
CSM: 9:30
Isom:11:30
Macalintal:14:43
King: 14:43
Debique: 15:15
15 October 2012
TUESDAY 121016
Modified "Glen"
For time:
135 pound Clean and jerk, 30 reps
Run 1 K (Around CFH)
15 foot Rope climb, 10 ascents
Run 1 K (Around CFH)
100 Burpees
Post time to comments.
For time:
135 pound Clean and jerk, 30 reps
Run 1 K (Around CFH)
15 foot Rope climb, 10 ascents
Run 1 K (Around CFH)
100 Burpees
Post time to comments.
MONDAY 121015
Complete as many rounds in 25 minutes as you can of:
7 Ring dips
95 pound Thruster, 11 reps
14 Toes-to-bar
Post rounds completed to comments.
7 Ring dips
95 pound Thruster, 11 reps
14 Toes-to-bar
Post rounds completed to comments.
FRIDAY 121012
Watson
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
COL Watson's last workout with us.
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
COL Watson's last workout with us.
11 October 2012
THURSDAY 121011
Push Press
3-3-3-2-2
Five Rounds for time of:
The Bear Complex: seven sets equals one round. (95lb)
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
3-3-3-2-2
Five Rounds for time of:
The Bear Complex: seven sets equals one round. (95lb)
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
08 October 2012
TUESDAY 121009
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post your time:
Cardon: 25:11
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post your time:
Cardon: 25:11
03 October 2012
THURSDAY 121004
Three rounds for time of:
100 meter Walking lunge
20 meters Burpee Broad Jumps
50 Kettlebell swings, 1 pood
Post time to comments.
100 meter Walking lunge
20 meters Burpee Broad Jumps
50 Kettlebell swings, 1 pood
Post time to comments.
01 October 2012
TUESDAY 121002
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Post time to comments.
Row 500 meters
135 pound Bench press, 15 reps.
Post time to comments.
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