15
Apr
14

04/16/14

Part I.

5 Rounds for time:

- 25 Calorie Row
- 10 Toes-to-Bar
- 5 Front Squats (155lbs./225lbs.)

Part II.

Handstand Push-up - max set.

Take 2 attempts at a max set of HSPUs. No more than 3 seconds between reps and hands must stay on the mat at all times.

Athletes must kick up into a full handstand first then lower down to begin. Each rep must have the head clearly touch the ground at the bottom and then come to full extension of the elbows, hips and knees with the heels on the wall at the top of the rep.

Leaderboard attempts must be judged by a coach or a coach approved individual.

Also use this opportunity to practice handstand holds against the wall or HSPU on a box.

14
Apr
14

04/15/14

 

img_9502

Part I. 

Presses – In 20 minutes complete the following:

5 reps @ 50% 1RM
5 reps @ 60% 1RM
3 reps @ 75% 1RM
3 reps @ 85% 1RM
2 sets of 1 or more @ 95% 1RM

Part II.

5 Rounds of the following A.M.R.A.P. and Rest:

2 minutes on, :30 seconds rest:

- 12 Kettlebell Swings (35lbs./55lbs.)
- 30 Double Unders

Keep one running score and pick up wherever you left off the previous round.

Ex- Athlete completes 1 round plus 12 KB swings and 23 double unders in round 1. Round 2 begins with 7 double unders and then back to 12 KB swings.

Score = Total Reps.

13
Apr
14

04/14/13

IMG_0680

One continuous workout:

Within 10 minutes find your 5 rep max Overhead Squat from the floor. Bar must be cleaned and put in the overhead position. No racks today.

At the conclusion of the 10 minutes, immediately begin A.M.R.A.P. in 12 minutes:

- 8 Chest-To-Bar Pull-ups
- 16 Box Jump Overs (20″/24″)

Score 5 rep max OHS and total reps on whiteboard.

12
Apr
14

04/13/14

IMG_0665

Part I.

For Time:

5,000 meter Row

Leaderboard Opportunity!

(Compare to 11/05/12, 7/01/12, 10/26/16, 6/28/10 and other dates)

Part II.

3 sets of max Handstand Holds (for time), strict HSPUs, or practice Hand Stand walks

11
Apr
14

04/12/14

timdavis

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and son T.J.

“D.T.”

5 Rounds for time:

12 Deadlifts (105lbs./155lbs.)
9 Hang Power Cleans
6 Jerks

18 minute time cap – please scale accordingly!

Leaderboard Opportunity! All Leaderboard efforts must be judged.

If unable to complete in time limit score = total reps

(Compare to 10/23/13, 6/2/13,11/23/12, 4/27/12, 11/20/11, 05/01/11 and 08/21/10).

10
Apr
14

04/11/14

Part I.

Back Squats – In 20 minutes complete the following:

5 reps @ 50% 1RM
5 reps @ 60% 1RM
3 reps @ 75% 1RM
3 reps @ 85% 1RM
2 sets of 1 or more @ 95% 1RM

Part II.

Against a 12 minute clock:

5 – 10 – 15 – 20
Toes-To-Bar

10 – 20 – 30 – 40
Burpees (to a target approx. 6″ above reach)

If you complete the round of 20/40 begin again on the round of 5/10.

Score = total reps

09
Apr
14

04/10/14

IMG_1734

“Fran”

For Time:

21 – 15 – 9
Thrusters (65lbs./95lbs.)
Pull-ups

Leaderboard opportunity!! All Leaderboard efforts must be judged.

(Compare to 11/11/13, 5/10/13, 10/23/12, 1/21/12, 9/23/11, 2/5/11)

Recover as needed, then:

50 calorie Row.

Post all 3 scores on white board as follows:

“Fran” time + Row time = Total time.

(Compare to 11/11/13)




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