Monday 100816

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)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Saturday 100814

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

Dave Lipson 165lbs (BW 215lbs). Post loads and body weight to comments.

Compare to 100314.

Annie

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments.

Compare to 100518.

Coe

"Coe"

Ten rounds for time of:

95 pound Thruster, 10 reps

10 Ring push-ups

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

ADAMBROWN

"ADAMBROWN"

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean). Post time to comments.

SQT

"SQT"

Three rounds for time of:

95 pound Ground to overhead, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.

Sunday 100808

Complete as many rounds as possible in 20 minutes of:

185 pound Back squat, 7 reps

45 pound dumbbell Overhead walking lunge, 10 steps (right hand)

7 Burpees

45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.

Friday 100806

Five rounds for time of:

5 Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37. Post time to comments.

Thursday 100805

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

205 pound Deadlift, 20 reps

Graham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda 17:45 (20" Box, 155lbs), Karianne Dickson 17:53 (135lbs), Valerie Mackenzie-Voboril 18:33 (140lbs), Kim Malz 21:30 (145lbs), Laurie Galassi 21:56 (205lbs). Post time to comments.

Wednesday 100804

Snatch, 1 rep

Clean and jerk, 1 rep

As many rounds and reps as possible in ten minutes of:

55kg Squat clean, 6 reps

12 Pull-ups

24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.