Saturday 111112

For time:

Row 500 meters

20 inch Box jump, 50 reps

Push-ups, 50 reps

Sit-ups, 50 reps

Jumping pull-ups, 50 reps

50 Back extension

Dips, 50 reps

1.5 pood Turkish Get-up, 20 reps, alternating arms

Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.

Post time to comments.

Compare to 041015.

Friday 111111

"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.

Grace

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

OR

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.

Post your choice of girls and time and load to comments.

Compare to 090508 or 110819.

White

"White"

Five rounds for time of:

15' Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.

Post time to comments.

Monday 111107

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Spencer Hendel 9:54, Austin Malleolo 11:46.

Post time to comments.

Compare to 110722.

Saturday 111105

For time:

Row 300 meters

135 pound Push press, 20 reps

Row 300 meters

135 pound Push press, 15 reps

Row 300 meters

135 pound Push press, 10 reps

Row 300 meters

135 pound Push press, 5 reps

Austin Malleolo 6:34, Chad Wittman 6:35. Post time to comments.

Friday 111104

For time:

25 GHD sit-ups

1 Muscle-up

20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.

Post time to comments.

Thursday 111103

Seven rounds of:

35 Double-unders

1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.

Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 110523.

Tuesday 111101

Set a cone at 20 meters. Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Monday 111031

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.

Post time to comments.

Compare to 061004.