Sunday 110109

Weighted pull-ups 1-1-1-1-1-1-1 reps

Josh Everett 154lbs at 185lb BW, Laurie Galassi 77lbs at 127lbs, Kim Malz 70lbs at 133lb BW, Miranda Oldroyd 45lbs at 149lb BW.

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Compare to 100814.

Saturday 110108

Five rounds for time of:

10 Wall climbs

10 Toes to bar

20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Kristan Clever 11:07, Annie Thorisdottir 11:29, Chris Spealler 11:44, Austin Malleolo 12:08, Laurie Galassi 12:54 (20" box), Rebecca Voigt 13:09, Josh Everett 15:27, Michael Giardina 15:55, Ken Gall 16:36, Kevin Montoya 17:20, Karianne Dickson 19:09.

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Rankel

"Rankel"

Complete as many rounds as possible in 20 minutes of:

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood

Run 200 meters

Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).

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Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).

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Compare to 100909.

Tuesday 110104

Front squat 3-3-3-3-3 reps

Dave Lipson: 405-425-455-455-455lbs.

Pat Barber: 264-286-286-319-330lbs(fail).

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Compare to 100428.

Monday 110103

3 rounds for time of:

Run 400 meters

30 Overhead squats, 75 pounds

21 Pull-ups

Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.

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Compare to 050102.

Jack

"Jack"

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Dave Lipson 18 rounds + 7 PP, Austin Malleolo 17 rounds + 5 PP, Jeremy Thiel 15 rounds, Karianne Dickson 13 rounds + 10 push press (75lb PP, 1pood KB, 24" box).

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Compare to 100929.

Friday 101231

"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.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).

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Compare to 100317.

Thursday 101230

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Kristan Clever 18 rounds + 4 HSPU (2 pood KB), Austin Malleolo 18 rounds + 1 HSPU, Lance Cantu 15 rounds + 2 MU, Karianne Dickson 15 rounds (1.5pood KB), Michelle Kinney 12 rounds + 4 HSPU (2 pood), Rebecca Voigt 11 rounds + 2 HSPU, Candice Ruiz 9 rounds + 2 MU (70lb KB).

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Compare to 100818.

Tuesday 101228

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).

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Compare to 100330.