"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. … [Read more...] about Tuesday 090317
Run/Running
Saturday 090307
Run 5 K … [Read more...] about Saturday 090307
Sunday 090301
"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups … [Read more...] about Sunday 090301
Friday 090227
For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters … [Read more...] about Friday 090227
Thursday 090219
For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Push-ups are honest push-ups. Handstand push-ups are "nose to floor". … [Read more...] about Thursday 090219
Sunday 090215
3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters … [Read more...] about Sunday 090215
Sunday 090201
"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball … [Read more...] about Sunday 090201
Friday 090130
"Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups … [Read more...] about Friday 090130
Saturday 090117
Run 10 K … [Read more...] about Saturday 090117
Tuesday 090120
"Mr. Joshua" Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps … [Read more...] about Tuesday 090120