Barbell_50x50

Erica

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WOD Score Notes WOD Date WOD Desc
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Thu Jan 17, 2013 12:25  RX PR 2013-01-17 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
Lunge, Burpees and Terrace Run Sat Sep 8, 2012 18:36 2012-09-08
Carry Plate, Squats w/ Plate and Stair Laps w/out the plate Thu Aug 2, 2012 18:43  RX 2012-08-02 FT: 1 Starting at the glass door carry 25#/45# plate down to foothill trail to the base of the stairs 2 Perform 30 squats w/ plate 3 20 stair Laps w/out the plate 4 30 squats w/ plate 5 Carry plate back to the gym to stop your clock.
Back Squats and Knees Through Elbows Tue Jul 31, 2012 10:20  RX 2012-07-31 15,12,9,6,3 reps for time: back squats @ 75% knees through elbows
Hang Power Cleans and Burpees Mon Jul 30, 2012 20:32 2012-07-30 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time of: Hang Power Clean 95#/65# Burpees Score time to complete.
Toes-to-Bar, Pull Ups and Sit Ups Tue Jul 24, 2012 24:20 2012-07-24 15RFT: 3 toes-to-bar 6 pull ups 12 sit ups
Back Squat Mon Jul 23, 2012 125 2012-07-23
Death By Burpees Mon Jul 23, 2012 12+10  RX 2012-07-23
1 RM Deadlift Wed Jul 18, 2012 225  PR 2012-07-18
Whatatabata Tue Jul 17, 2012 326 2012-07-17 For TOTAL reps of each exercise, perform the following in any order: Tabata Kettlebell Swings 1.5/1 pood rest 1 minute Tabata Sit-ups rest 1 minute Tabata Lunges rest 1 minute Tabata Toes-to-Bar
Cindy Mon Jul 16, 2012 16 2012-07-16 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Snatch Thu Jul 12, 2012 65 2012-07-12
Clean & Jerk Mon Jul 9, 2012 80 2012-07-09
Tabata Floor Wipers/Press Mon Jul 9, 2012 8 2012-07-09 Tabata floor wipers/press 20 sec floor wipers 10 sec floor press (70-80% of mas bench weight)
Deadlifts, Hang Power Cleans, Front Squats and Jerks Tue Jul 3, 2012 15:26 2012-07-03 7RFT: 5 deadlifts 5 hang power cleans 5 front squats 5 jerks
Get to the Chippa Mon Jul 2, 2012 10:07 2012-07-02 FT: Row 500 meters 20 GHD Sit-ups 20 Kettlebell Swings 2p/1.5p Run 400 meters 10 Muscle-ups (or 30 pull-ups & 30 Dips) 10 Handstand Push-ups 50 Double-unders 20 Toes-to-Bar 20 Box Jumps 30?/24?
Banded Back Squat Thu Jun 28, 2012 N/A 2012-06-28
Toes to Bar and Squats Thu Jun 28, 2012 11:12 2012-06-28 5 Rounds For Time of: 10 Toes To Bar 20 Squats
Push Press Wed Jun 27, 2012 N/A 2012-06-27
Cleans and Double Unders Wed Jun 27, 2012 9:11 2012-06-27 FT: 21-15-9 Cleans 135/95# 100-75-50 Double Unders
Kettle Bell Swings and Sit Ups Mon Jun 25, 2012 13:27 2012-06-25 50-40-30-20-10 for time: kettle bell swings 1.5/1pd sit ups
1 RM Jerk Thu Jun 21, 2012 85 2012-06-21
Sit Ups and Waiter Walk Thu Jun 21, 2012 12:40 2012-06-21 FT: 200 sit ups 400m waiter walk 1.5pd/1pd
1 RM Back Squat Thu Jun 14, 2012 105 2012-06-14
Push Press and Double Unders Thu Jun 14, 2012 5:36 2012-06-14 5RFT: 25 push press 75/45 50 double unders
Helen Wed Jun 13, 2012 15:33  RX PR 2012-06-13 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
L-Sit, Hand Stand Push Ups and Sit Ups Mon Jun 11, 2012 19:40 2012-06-11 5 Rounds for time: 1 min cumulative l-sit 7 handstand push-ups 14 sit-ups
Jackie Thu Jun 7, 2012 14:00 2012-06-07 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
1RM Rack Pull, Forward Sled Pulls and Tire Flips Wed Jun 6, 2012 285 2012-06-06 ME: 4" rack pull forward sled pulls 135/225# tire flips
Windshield Wipers, Pistols and Push Ups Tue Jun 5, 2012 12:58 2012-06-05 5 Rounds for time: 4 Windshield Wipers 8 Pistols 16 Push Ups
BacK Squat, KB Swings and Run Mon Jun 4, 2012 18:51 2012-06-04 7 RFT: 3 Reps Back Squat @80% 0f 1RM 15 KB Swings (1.5p/1p) 200m Run
Double Unders, Pistols and Muscle Ups Tue May 29, 2012 2+5DU 2012-05-29 AMRAP 20min: 30 double unders 15 pistols 5 muscle ups
Nancy Wed May 23, 2012 17:50 2012-05-23 5 Rounds 400m run 15 Overhead Squats (95/65)
Nancy Wed May 23, 2012 17:50 2012-05-23 5 Rounds 400m run 15 Overhead Squats (95/65)
4x100M Sprint Tue May 22, 2012 15-14-14-15  RX 2012-05-22
Deadlift Tue May 22, 2012 235  PR 2012-05-22
300 Tue May 15, 2012 26:19 2012-05-15 FT: (25min cut off-scale accordingly) 25 pull ups 50 deadlifts 135/95 50 push ups 50 box jumps 24"/20" 50 floor wipers 135/95 50 kb clean & press 35/25 25 pull ups
300 Tue May 15, 2012 26:19 2012-05-15 FT: (25min cut off-scale accordingly) 25 pull ups 50 deadlifts 135/95 50 push ups 50 box jumps 24"/20" 50 floor wipers 135/95 50 kb clean & press 35/25 25 pull ups
Mary Mon May 14, 2012 5+8PU 2012-05-14 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Filthy Fifty Thu May 10, 2012 30:46 2012-05-10 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
Run and Push Ups Mon May 7, 2012 4 2012-05-07 AMRAP 30min: 800m run max rep pull ups
Team WOD: Row, Wall Balls and GHD Sit Ups Thu May 3, 2012 30:20 2012-05-03 FT: Team WOD: per person, in any order; roe 100m 75 wall balls 50 ghd sit-ups
1RM Sumo Deadlift Tue May 1, 2012 185 2012-05-01
Sumo Deadlift High Pull and L-Pull Ups Tue May 1, 2012 7:55 2012-05-01 5RFT: 12 sumo deadlift high pull 75/45 6 L-pull ups
Clean and Jerk Wed Apr 25, 2012 88 2012-04-25
Press Wed Apr 25, 2012 63 2012-04-25
Thrusters Wed Apr 25, 2012 78 2012-04-25
Cindy Tue Apr 24, 2012 9+11  RX 2012-04-24 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Legless Rope Climb, Burpees, Strict Pull Ups and Squats Mon Apr 23, 2012 9:05 2012-04-23 5RFT: 1 legless rope climb 3 burpees 5 strict pull ups 7 squats
1RM Banded Box Back Squat Mon Apr 23, 2012 95 2012-04-23
Nancy Tue Apr 17, 2012 N/A 2012-04-17 5 Rounds 400m run 15 Overhead Squats (95/65)
Run, KB Cleans and Sit Ups Mon Apr 16, 2012 16:47  RX 2012-04-16 5 Rounds fpr Time: 200m run 7 kb cleans (r) 55/35 7 kb cleans (l) 14 sit-ups
Toes to Bar, Push Ups and Sit Ups Wed Apr 11, 2012 23:47 2012-04-11 5 RFT: 15 toes to bar 20 push-ups (4'' Def) hands on box 25 sit-ups
Low Rack Pull with Bands Tue Apr 10, 2012 185  RX 2012-04-10
Lunge and Run Tue Apr 10, 2012 20:31  RX 2012-04-10 2 RFT: 200m Lunge 200m Run
Elizabeth Mon Apr 9, 2012 14:27 2012-04-09 21-15-9 Clean 135 lbs Ring Dips
Diane Thu Apr 5, 2012 7:51 2012-04-05 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Chained Front Squat Wed Apr 4, 2012 N/A 2012-04-04
500m Row Wed Apr 4, 2012 2:03  PR 2012-04-04
L-Pull Ups and Tire Flip & Jump Though Tue Apr 3, 2012 19:15 2012-04-03 5RFT: 7 L-Pull Ups 14 Tire Flip & Jump Through
Weighted Pull Up Tue Apr 3, 2012 15 2012-04-03
Push Press Mon Apr 2, 2012 93 2012-04-02
Thrusters and Burpees Mon Apr 2, 2012 5:14 2012-04-02 12-9-6 For time: Thrusters 115/85 Burpee
The Bear Thu Mar 29, 2012 43-48-53-58-63  RX 2012-03-29 5 Rounds (resting between rounds as needed): Each round consists of the following barbell complex, repeated 7 times within the round: Clean Overhead Any Way Back Squat Overhead Any Way Score your loads for each round and remember- you are not allowed to put down the bar throughout the round of 7 reps, even to re-grip the bar.
KB Swings, Parallet Lateral Jumps and Sumo DL @ 50% DL Tue Mar 27, 2012 11:34  RX 2012-03-27 3RFT: 30 KB Swings 1.5p/1p 20 Parallet Lateral Jumps 10 Sumo DL @ 50% DL
Deadlift Tue Mar 27, 2012 230  PR 2012-03-27
Run, Pull Ups and Squats Mon Mar 26, 2012 15+02 2012-03-26 5 Rounds For Time: 200m Run 20 Pull Ups 20 Squats
Tabata, Box Jumps, Push Ups and Sit Ups Thu Mar 22, 2012 10-7-12 2012-03-22 Tabata Box Jumps Push Ups Sit Ups (12 min) 20 sec. work 10 sec. rest
Final Games Open Week 12.5 Thu Mar 22, 2012 42  RX 2012-03-22 7min AMRAP: 3 thrusters 3 chest to bar pull-ups 6 thrusters 6 C2B P.U 9 thrusters 9 C2B P. ETC. . .
Rope Climbs and Hang Squat Cleans Mon Mar 19, 2012 12:44 2012-03-19 FT: 5 rope climbs 3 hang squat cleans 4 rc 6 hsc 3 rc 9 hsc 2 rc 12 hsc 1 rc 15 hsc
Games Open WOD 12.4: Wall Balls, Double Unders and Muscle Ups Thu Mar 15, 2012 128 2012-03-15 12 min AMRAP: 150 Wall balls 20/14 90 Double unders 30 Muscle ups
Chipper Wed Mar 14, 2012 21:13 2012-03-14 Im work, :30 rest-2 rounds max reps of: row for calories kb swings 1.5p/1p sit-ups wallballs 20/14 GHD sit-ups sledge tire strikes 10# pull-ups box jumps 24"/20" walking lunges push press 75#/45# rope climbs
Mary Tue Mar 13, 2012 4+10Pull 2012-03-13 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
Thrusters and Double Unders Mon Mar 12, 2012 9:36 2012-03-12 4RFT: 12 thrusters 95#/65# 24 double unders
Open WOD 12.3: Box Jumps, Push Press and Toes to Bar Thu Mar 8, 2012 3+20  RX 2012-03-08 18min AMRAP of: 15 box jumps 24'' 20'' 20''/step 20''/step 12 push press 115# 75# 95# 55# 9 toes to bar
Run, Sit Ups and OH Lunges Tue Mar 6, 2012 16:26  RX 2012-03-06 5RFT: run 200m 20 sit ups 20 OH lunges 45/25
Wall Balls and Pull Ups Sat Mar 3, 2012 16:29 2012-03-03 4 Rounds for time: 30 Wall Balls 20/14 20 Pull Ups
Open Games 12.2 Thu Mar 1, 2012 47  RX 2012-03-01 Snatch (any version) AMRAP 10min 1st 30 = 75/45 (w+masters)/35 (masters w) 2nd 30 = 135/75 /55 3rd 30 = 165/100 /75 4th AMRAP = 210/120 /90
3 RM Front Squat Mon Feb 27, 2012 95 2012-02-27
Alternating Tabata Mon Feb 27, 2012 71,97  RX 2012-02-27 Alternating Tabata of: Kettlebell Swings 1.5p/1p Sit Ups
Games Open WOD 12.1 Thu Feb 23, 2012 72  RX 2012-02-23 AMRAP 7min of: Burpees (6" two-hand touch)
Run and Sit Ups Tue Feb 21, 2012 25:49  RX 2012-02-21 4 Rounds for time: Run 800m 40 Sit Ups
Handstand Push Ups, Pull Ups and Toes-to-Bar Thu Feb 16, 2012 19:34 2012-02-16 5RFT: 5 handstand push ups 10 pull ups 15 toes-to-bar
1 RM Back Squat Wed Feb 15, 2012 N/A 2012-02-15
Sit Ups and Wall Balls Wed Feb 15, 2012 11:17  RX 2012-02-15 5 rounds for time: 30 Sit Ups 20 Wall Balls 20/14
Snatch 2-2-2-2-2-2-2 Tue Feb 14, 2012 40,45,50,60,60,65  RX 2012-02-14
Snatch Grip Deadlifts and Rope Climbs Thu Feb 9, 2012 8:57 2012-02-09 5 Rounds for time of: 7 Snatch Grip Deadlifts @ 50%DL 3 Rope Climbs (seated to ceiling)
1RM Sumo Deadlift Tue Feb 7, 2012 205 2012-02-07
Seated-to-Ceiling Rope Climbs, Kettlebell Swings, Push Ups and Run Wed Feb 1, 2012 14:03 2012-02-01 5RFT: 5 seated-to-ceiling rope climbs 10 kettlebell swings 1/5/1 (depends on availability) 15 push ups 200 meter run
Tabata Squats Tue Jan 31, 2012 N/A 2012-01-31 * 8 Intervals of 20 Sec On, 10 Sec Rest
Max High Box Jump Tue Jan 31, 2012 36 3/4  PR 2012-01-31
1 RM Front Squat Tue Jan 31, 2012 100 2012-01-31
30 Burpees Mon Jan 30, 2012 2:08 2012-01-30
60 Pull Ups Mon Jan 30, 2012 8:19  RX 2012-01-30
Hang Snatches, OHS and Toes to Bar Fri Jan 27, 2012 14:59  RX 2012-01-27 21-15-9 for time: hang snatches OHS 60% toes to bar
1 RM Overhead Squat Fri Jan 27, 2012 75 2012-01-27
1 RM Push Press Tue Jan 24, 2012 95  PR 2012-01-24
Overhead Lunges and Chest to Plate Lunges Tue Jan 24, 2012 11:46 2012-01-24 400m for time of: 10 Overhead Lunges 45#/25# 10 Chest-to-plate Lunges 45#/25#
Barbara Mon Jan 23, 2012 40:58 2012-01-23 5 RFT 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3min
Chipper Thu Jan 19, 2012 26:24 2012-01-19 Im work, :30 rest-2 rounds max reps of: row for calories kb swings 1.5p/1p sit-ups wallballs 20/14 GHD sit-ups sledge tire strikes 10# pull-ups box jumps 24"/20" walking lunges push press 75#/45# rope climbs
Hang Power Cleans and Front Rack Walking Lunges Wed Jan 18, 2012 7:09  RX 2012-01-18 5RFT: 6 Hang Power Cleans 95#/65# 10 Front Rack Walking Lunges
Pull Ups, Push Ups and Sit Ups Mon Jan 16, 2012 6+10PU 2012-01-16 AMRAP 20mins: 7 pull ups 14 push ups 21 sit ups
Row 1000m @ 80% Max Wed Jan 11, 2012 4:39 2012-01-11
Kelly Wed Jan 11, 2012 N/A 2012-01-11 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Back Squat @ 70% of Max 7x2 Tue Jan 10, 2012 85 2012-01-10
Deadlift @ 70% of Max 5x2 Tue Jan 10, 2012 145 2012-01-10
Back Squat 5x5 Mon Jan 9, 2012 125 2012-01-09
Shoulder Press 5x5 Mon Jan 9, 2012 55 2012-01-09
Run, Pull Ups and Box Jumps Wed Jan 4, 2012 17:49 2012-01-04 3RFT: run 400meters 20 pull ups 15 box jumps 24"/20
Deadlifts, Hang Squat Cleans and Jerk Tue Jan 3, 2012 6:40 2012-01-03 10 rounds for time 135#/95# 3 deadlifts 2 hang squat cleans 1 jerk
Chest to Plate Push Ups, OH Lunges and Thrusters Mon Jan 2, 2012 20:22 2012-01-02 7 rounds for time: 45#/25# 12 chest to plate push ups 12 OH lunges 12 thrusters
Partner WOD: Tire Flip Relay Fri Dec 30, 2011 11:30 2011-12-30 235 m. flip
Wall Balls and Deadlifts Thu Dec 29, 2011 7:26  RX 2011-12-29 21-15-9 for time: wall balls 20#/14# deadlift @ 70% of 2RM
Sumo Deadlift Thu Dec 29, 2011 215 2011-12-29 2 rep max sumo deadlift
Hanging Chain Press Tue Dec 27, 2011 52 2011-12-27 3 rep max - hanging chain press
KB Swings, Burpees and Squats Tue Dec 27, 2011 171  RX 2011-12-27 5 rounds for max reps of: 30s kb swings 30s burpees 30s squats 30s rest
OHS Mon Dec 26, 2011 80  PR 2011-12-26
1RM 3x Back Squat Fri Dec 23, 2011 105 2011-12-23
Santa's Sleigh Fri Dec 23, 2011 10:00 2011-12-23 For time: Load and pull sleigh 200m 180/135#
Death by Power Clean Wed Dec 21, 2011 12  RX 2011-12-21 Death by Power Clean 95/65
1RM Rack Pull From Knees Tue Dec 20, 2011 245  RX 2011-12-20
Fran Mon Dec 19, 2011 N/A 2011-12-19 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Floor Wipers and Power Clean & Jerk Thu Dec 15, 2011 14:04 2011-12-15 For time: 40 floor wipers 135/95 5 power clean & jerk 135/95 30 fw 10 pc & j 20 fw 15 pc & j
OH Squats and Double Unders Wed Dec 14, 2011 5:10 2011-12-14 5RFT: 7 OH squats @ 70% of 5B 30 double unders
1 RM Snatch Balance Wed Dec 14, 2011 65  PR 2011-12-14
Box Jumps and Pull-ups Tue Dec 13, 2011 20:10 2011-12-13 FT: 10-20-30-40 box jumps 24"/20" 40-30-20-10 pull-ups
1 RM Front Squat Mon Dec 12, 2011 115 2011-12-12
Pistols and Planche Push-ups Mon Dec 12, 2011 7:02 2011-12-12 12-9-6-3 for time: pistols (each leg) planche push-ups
Thrusters, Hand Stand Push-ups andChest-to-Bar Pull-ups Thu Dec 8, 2011 14:16 2011-12-08 15-10-5 for time: thrusters 95/65 hand stand push-ups chest-to-bar pull-ups
1RM Snatch Grip Deadlift Wed Dec 7, 2011 190  RX 2011-12-07
Snatches and KB Swings Wed Dec 7, 2011 7:42 2011-12-07 For time: 12-9-6-3 snatch 95/65 kb swings 2p/1.5p
Run and Sit-ups Tue Dec 6, 2011 20:53  RX 2011-12-06 5RFT: 400m run 40 sit-ups
Choose your Girl Mon Dec 5, 2011 7:40 Grace  PR 2011-12-05
1Rm Sots Press Thu Dec 1, 2011 45  RX 2011-12-01
Double Unders and Toes to Bar Wed Nov 30, 2011 13:52 2011-11-30 Complete for time: 100 double unders 10 toes to bar 90 double unders 9 toes to bar 80 double unders 8 toes to bar 70 double unders 7 toes to bar 60 double unders 6 toes to bar 50 double unders 5 double unders 40 double unders 4 toes to bar 30 double unders 3 toes to bar 20 double unders 2 toes to bar 10 double unders 1 toes to bar
Precission Jumps and Forward Bar Releases Tue Nov 29, 2011 N/A 2011-11-29 5RFT: 20 precission jumps with 180 turn 10 forward bar releases with 180 turn
1RM Banded Rack Pull-Sumo Mon Nov 28, 2011 225 2011-11-28 second adjustment
SDHP and Burpees Mon Nov 28, 2011 8:52  RX 2011-11-28 21-15-9 SDHP 115/75 burpees
Team WOD: Gobbler Squats, Turkey Farmer, Waiter's Walk and Pass the Gravy Thu Nov 24, 2011 31:00 2011-11-24 FT: 300 gobbler squats (goblet squats) 600m turkey farmer (farmer's carry) 600m waiter's walk (waiter's walk) 300m pass the gravy (weight pass sit-ups)
Karen Wed Nov 23, 2011 9:23  RX PR 2011-11-23 150 Wall Ball Shots (20/14)
1RM Chained Back Squat Tue Nov 22, 2011 105  RX 2011-11-22 20lb DBs
1RM Chained Back Squat Finisher Tue Nov 22, 2011 100/60/30 2011-11-22 Any combo of: 120 GHD Sit-ups 60 Hip Extensions 30 Glute/Ham Raises (or floor ghr)
1RM Top 1/2 Back Squat Fri Nov 18, 2011 175  RX 2011-11-18
Grace Fri Nov 18, 2011 7:16 2011-11-18 For time: 30 Clean and Jerks (135/95)
1RM Snatch Grip Push Press Thu Nov 17, 2011 65 2011-11-17
OHS and Bar-Over Burpees Thu Nov 17, 2011 5:26 2011-11-17 12-9-6-3 for time OHS 135/95 bar-over burpees
1RM Straight-Leg Deadlift Tue Nov 15, 2011 190  RX 2011-11-15
Burpees and Run Mon Nov 14, 2011 12:24  RX 2011-11-14 7RFT 10 burpees 200m run *rest as needed each round shall be 100%
Squat Cleans & Thrusters and Rope Climbs Thu Nov 10, 2011 9:11 2011-11-10 3RFT: 20 squat cleans & thrusters with 1.5p/lp Kettlebell 5 rope climbs seated-to-ceiling
KB Swings and Walking Lunges Wed Nov 9, 2011 9:07  RX 2011-11-09 40-30-20-10 KB swings 1.5pd/1pd walking lunges
1RM Low Band Rack Pull Wed Nov 9, 2011 185 2011-11-09
Run, Pull-ups and HSPU Tue Nov 8, 2011 18:09 2011-11-08 run 400m 21 pull-ups 21 HSPU run 400m 15 pull-ups 15 HSPU run 400m 9 pull-ups 9 HSPU
Bottom to Bottom Tabata Squats Mon Nov 7, 2011 10  RX 2011-11-07
1 RM Back Squat Mon Nov 7, 2011 120  RX PR 2011-11-07
1 RM Deadlift Fri Nov 4, 2011 190/240  RX 2011-11-04
1 RM Push Jerk Wed Nov 2, 2011 93  RX PR 2011-11-02
OHS, Double Unders and Pull-ups Wed Nov 2, 2011 16:25 2011-11-02 21-15-9 OHS 95/65 double unders pull-ups
1RM 2" Heel Back Squat Tue Nov 1, 2011 120 2011-11-01
2x200m Sled Drag @ 70% Tue Nov 1, 2011 90  RX 2011-11-01 post loads of ea:
KB Push Press Fri Oct 28, 2011 15,14,12 2011-10-28 Max reps per set: 6 sets rest as needed between sets 1 arm KB push press 2p/1.5p
Plyo, Push-ups and Burpees Fri Oct 28, 2011 5:39 2011-10-28 30 plyo - pushups 30 push-ups 30 burpees
Shoot Throughs, Pistols and DL Thu Oct 27, 2011 13:43 2011-10-27 5RFT: 20 shoot throughs 10 pistols 3 DL @ 80%
1 RM Overhead Squat Wed Oct 26, 2011 73  PR 2011-10-26
OH Lunges Wed Oct 26, 2011 8:20  RX 2011-10-26 120 OH lunges FT 45/25
1RM 4" Deficit Deadlift Tue Oct 25, 2011 185 2011-10-25 (compare to 2/14)
Tabata Box Jumps Tue Oct 25, 2011 5  RX 2011-10-25 tabata box jumps 24/20"
Run, Pull-ups and Ring Dips Mon Oct 24, 2011 27:22 2011-10-24 FT: run 800m 40 pull-ups 20 ring dips run 400m 30 pull-ups 15 ring dips run 200m 20 pull-ups 10 ring dips
Death by Shoulder to Overhead Wed Oct 19, 2011 12 2011-10-19
1RM Press from Forehead Wed Oct 19, 2011 65 2011-10-19
Sandbag Relay 100m Tue Oct 18, 2011 16:37  RX 2011-10-18
1RM 4 inch Rack Pull Mon Oct 17, 2011 375  PR 2011-10-17
Tabata burpees and situps Mon Oct 17, 2011 17  RX 2011-10-17 1/2 Burpees 1/2 sit-ups
Elizabeth Thu Oct 13, 2011 11:49 2011-10-13 21-15-9 Clean 135 lbs Ring Dips
1 RM Push Press Thu Oct 13, 2011 75  RX 2011-10-13
1RM Deadlift to Knee Wed Oct 12, 2011 225  RX PR 2011-10-12
KB Swings, Box Jumps and Pull Ups Wed Oct 12, 2011 12:27 2011-10-12 75 KB Swings 2pd/1.5pd 50 Box Jumps 24/20 25 Pull Ups
Sledge Hammer Strikes, Toes-to-Bar, Burpees, Ball Slams, Double Unders and Rower or SDHP Tue Oct 11, 2011 322  RX 2011-10-11 3 Rounds for Max Reps 1min work/30s. Rest sledge hammer strikes toes-to-bar burpees ball slams double unders rower (cal.) or SDHP
1RM Banded Back Squat Mon Oct 10, 2011 135  RX PR 2011-10-10
GHD Sit-ups, KB Swings, Sit-ups and Rope Climbs Thu Oct 6, 2011 N/A 2011-10-06 50 GHD Sit-ups 50 KB Swings 2pood/1.5pood 50 Sit-ups 5 Rope Climbs (seated to ceiling)
1RM Sumo Deadlift Thu Oct 6, 2011 215  RX 2011-10-06
Row, Lunges and Ring Dips Wed Oct 5, 2011 13:16 2011-10-05 Row 500m 50 Lunges 15 Ring Dips 40 Lunges 15 Ring Dips 30 Lunges 15 Ring Dips 20 Lunges 15 Ring Dips 10 Lunges 15 Ring Dips
1 RM Front Squat Tue Oct 4, 2011 120  PR 2011-10-04
Wall Ball and Burpees Tue Oct 4, 2011 6+7WB  RX 2011-10-04 7 Min AMRAP of 7 reps each: Wall Ball 20#/14# Burpees
DU, Push Ups, Pull Ups Mon Oct 3, 2011 14:35 2011-10-03 5 Rounds for Time: 30 Double Unders 20 Push Ups 10 Pull Ups
KBs and Bar Dips Fri Sep 30, 2011 22:15 2011-09-30 50, 40, 30, 20, 10 KB Swings 1.5 / 1 Bar Dips
Max Effort Rack Pull from Knees Thu Sep 29, 2011 245  RX PR 2011-09-29
Chelsea Tue Sep 27, 2011 4.02 2011-09-27 Every minute on the minute for 30 minutes: 5 pullups 10 push ups 15 squats Score is # of rounds completed
Double Unders and Deadlifts Fri Sep 23, 2011 7:25 2011-09-23 5 RFT 40 double unders 4 deadlifts @ 85% 1 RM
5k Run Wed Sep 21, 2011 31:09  RX PR 2011-09-21
KBs and Walking Lunges Tue Sep 20, 2011 11:52  RX 2011-09-20 For Time: 100 KB Swings (1.5 pood / 1 pood) 100 Walking Lunges
1 RM Thruster Mon Sep 19, 2011 N/A 2011-09-19
Thrusters and C2B Pull Ups Mon Sep 19, 2011 9:09 2011-09-19 12,9,6 Thrusters 115/85 C2B Pull Ups
Run, Front Squats, Sit Ups, KB Swings, Push Ups, Turkish Get Ups and Run Fri Sep 16, 2011 13:45  RX PR 2011-09-16 FT: run 800m 50 x front squats (95/65#) 40 x sit ups 40 x kb swings (1.5/1.0 pood) 30 x push ups 30 x turkish get up (20/10#) 20 x wall balls (20#/14#) run 800m
1 RM Back Squat Tue Sep 13, 2011 125  PR 2011-09-13
Happy Birthday Mon Sep 12, 2011 211  RX 2011-09-12 2 Rounds 1 min work / 1 min rest Wall Balls 20/14 Rowing for Calories Pull ups Double Unders Sit ups Push ups (sub in)
Nancy Wed Sep 7, 2011 20:07 2011-09-07 5 Rounds 400m run 15 Overhead Squats (95/65)
Chest-to-Ring Pull-ups and Push-ups Tue Sep 6, 2011 20:00 2011-09-06 30-25-20-15-10-5 chest-to-ring pull-ups push-ups Optional Finisher: 20 HSPU for time (blame Kaila)
Squats, Stair Climb and Run Sat Sep 3, 2011 11:21  RX 2011-09-03 3 RFT 50 squats 1 stair climb 400m run
Baseline, Pull Ups, Push Ups, Sit Ups, Squats and Run Fri Sep 2, 2011 6:41 2011-09-02 500m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups Then: For time: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats 400m Row
Run and Back Squat Tue Aug 30, 2011 13:30  RX 2011-08-30 For time: Run 800m 8 Back Squat 80% Run 400m 4 Back Squat 85% Run 200m 2 Back Squat 90%
Mary Mon Aug 29, 2011 3.04 2011-08-29 20min AMRAP 5 HSPU 10 Pistols 15 Pullups
KBs and GHDs Wed Aug 24, 2011 24/20, 23/20, 23/21, 21/19, 19/20  RX 2011-08-24 5 Rounds 1 min on, 1 min off KB Swings GHD Situps
AMRAP Run and Deadlifts Tue Aug 23, 2011 3 + 400m  RX 2011-08-23 AMRAP 12min Run 400m 5 Deadlifts @ 70% 1RM
Kelly Fri Aug 19, 2011 19:33 3RDS 2011-08-19 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Amanda Thu Aug 18, 2011 10:56 2011-08-18 9, 7, 5 muscle-ups snatch (135/95)
1 RM Push Press Tue Aug 16, 2011 85  RX 2011-08-16
Fran Mon Aug 15, 2011 17:55  RX 2011-08-15 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Walking Lunges, Burpee Broad Jumps and Run Thu Aug 11, 2011 21:42  RX 2011-08-11 FT 400m 40 walking lunges 10 burpee broad jumps 400m run
Happy Birthday Hunter! Wed Aug 10, 2011 10:06 2011-08-10 5 RFT 5 deadlifts @ 70% 1RM 10 box jumps (24/20) 15 ring push-ups (feet on the box)
1 RM Overhead Squat Tue Aug 9, 2011 75  RX PR 2011-08-09
Eva Mon Aug 8, 2011 29:00 2011-08-08 5 RFT: 800m run 30 KB swings (2pd / 1.5pd) 30 Pull ups
Bottom to Bottom Tabata Squats Thu Aug 4, 2011 7  RX 2011-08-04
100m Sprints Tue Aug 2, 2011 19, 20, 18, 18, 18, 18, 19, 19, 19, 16  RX 2011-08-02 Sprint 100 meters, 10 rounds Every 3 min
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