Q
5 xBench Press to 5 x Back Squat. 185/135, 185/185, 225/135 x 10, 185/135 x 10
20 x Knee Raise
:45 x Ice Skaters
5 x Chinups
10 x Ball Pushups on Knees
:30 x Kneeling Roll Out
6e x SL Dead @ 55#
:30 x Kneeling Roll Out
20 x Front Squat @ 55#
Jim F, 25:05, 3 rounds
16 November 2010
161110
10 x Back Sqt 135#(OH Sqt 16# SP Tony)
10 x KB Crush Pushup
100 x Jump Rope
10e x Windmill 24k (12k Tony)
20 x Full kneeling roll out (partial Tony)
6 x Towel Pullup
20' AMRAP. Q x 2 + 100 JR. Tony x 3 but over time
20 x Knee Raise
:45 x Ice Skaters
5 x Chinups
10 x Ball Pushups on Knees
:30 x Kneeling Roll Out
6e x SL Dead @ 55#
:30 x Kneeling Roll Out
20 x Front Squat @ 55#
Nellie C, 23:06, 2 rounds
30 x Back Squat @ 55# to 18"
20 x Tuck Jump
10 x Wall Ball @ 10# to 10feet
:30 x 45# Slosh Pipe Hold
Tejas M. 3 rounds in 12'.
10 x KB Crush Pushup
100 x Jump Rope
10e x Windmill 24k (12k Tony)
20 x Full kneeling roll out (partial Tony)
6 x Towel Pullup
20' AMRAP. Q x 2 + 100 JR. Tony x 3 but over time
20 x Knee Raise
:45 x Ice Skaters
5 x Chinups
10 x Ball Pushups on Knees
:30 x Kneeling Roll Out
6e x SL Dead @ 55#
:30 x Kneeling Roll Out
20 x Front Squat @ 55#
Nellie C, 23:06, 2 rounds
30 x Back Squat @ 55# to 18"
20 x Tuck Jump
10 x Wall Ball @ 10# to 10feet
:30 x 45# Slosh Pipe Hold
Tejas M. 3 rounds in 12'.
09 November 2010
091110
Q and Jake
SL Dead @ 135#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings x 10
Bulgarian bag halos :30 each direction
Towel Pullups x 10 (throw two towels over a bar and grip each one for a pullup)
Dips :30
Knees to Elbows x 10
Split Jerk @ 135# :30
3 rounds. Made it through two rounds and the 10 swings before i just broke down.
Then some burn by Q. 25%
Tony
Front Squat- 7x-135lbs
Atomic Sit up-14x-50lbs
Single-Arm Snatch-7x-50 lbs
L-Pull-ups-14x-BW
Single leg DL-7x-135
V-Sits-14x-50lbs
Hand Stand Push ups-7x-BW
3 Rounds For Time: Scaled to 2 in 33:30
Nellie C: 2 rounds + Halos :30 each, 20:40.
SL Dead @ 55#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings 15# x 10
Bulgarian bag halos :30 each direction
Rope Row x 20
Dips w assist x10
TRX Body Saw :30
Split Jerk @ 55# :30
Tejas M: Tabata :20/:10 x 8
9 Squats
8 MB Slams 12#
1 Situps
SL Dead @ 135#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings x 10
Bulgarian bag halos :30 each direction
Towel Pullups x 10 (throw two towels over a bar and grip each one for a pullup)
Dips :30
Knees to Elbows x 10
Split Jerk @ 135# :30
3 rounds. Made it through two rounds and the 10 swings before i just broke down.
Then some burn by Q. 25%
Tony
Front Squat- 7x-135lbs
Atomic Sit up-14x-50lbs
Single-Arm Snatch-7x-50 lbs
L-Pull-ups-14x-BW
Single leg DL-7x-135
V-Sits-14x-50lbs
Hand Stand Push ups-7x-BW
3 Rounds For Time: Scaled to 2 in 33:30
Nellie C: 2 rounds + Halos :30 each, 20:40.
SL Dead @ 55#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings 15# x 10
Bulgarian bag halos :30 each direction
Rope Row x 20
Dips w assist x10
TRX Body Saw :30
Split Jerk @ 55# :30
Tejas M: Tabata :20/:10 x 8
9 Squats
8 MB Slams 12#
1 Situps
04 November 2010
211010
20 x Rock Squats 53#
15 x KB Swing 32k
5 x Pullups
8 x Burpees
3 rounds
8 x Pullups
8 x Pushups
8 x Atomic Situp 45#
8 x Box Jumps 24"
8 x Ring Dips
8 x Push Pr 115# Strongman Log
36m Bear Crawl
2 rounds
10 e Tactical Lunge 16k
5 x Ball Slams 20#
10 x Pushups
10 e SA Swing 24k
Q: 36' Tony: 40'
Gregory D. 20:49
Debbie S. 16:50
20 x Rock Squats 12k
15 x Sumo Squat 12k
10 x TRX Rope Row
8 x Squat Thrust
8 x Dips on 12"
8 x Push Pr 30#
36m Bear Crawl
2 Rounds
Sid H. 14:40
20 x Rock Squat 35#
15 x Swings @ 28k
5 x Chinups
8 x Burpees
2 rounds
Charlie R. 10:45
15 x Swings @ 20k
10 e SL Step Down 12"
5 x Chinups
8 x Burpees
3 Rounds
Then
19:54
8 x Chinups
8 x KB Crush Pushups
8 x Atomic Situp @ 45#
8 x Box Jumps @ 24"
8 x Dips on BB
8 x Push Pr with Strongman Log @75#
36m Bear Crawl
2 Rounds
15 x KB Swing 32k
5 x Pullups
8 x Burpees
3 rounds
8 x Pullups
8 x Pushups
8 x Atomic Situp 45#
8 x Box Jumps 24"
8 x Ring Dips
8 x Push Pr 115# Strongman Log
36m Bear Crawl
2 rounds
10 e Tactical Lunge 16k
5 x Ball Slams 20#
10 x Pushups
10 e SA Swing 24k
Q: 36' Tony: 40'
Gregory D. 20:49
20 x Rock Squats 35#
15 x Sumo Squat 16k
15 x TRX Rope Row
8 x Burpees
2 Rounds
Debbie S. 16:50
20 x Rock Squats 12k
15 x Sumo Squat 12k
10 x TRX Rope Row
8 x Squat Thrust
8 x Dips on 12"
8 x Push Pr 30#
36m Bear Crawl
2 Rounds
Sid H. 14:40
20 x Rock Squat 35#
15 x Swings @ 28k
5 x Chinups
8 x Burpees
2 rounds
Charlie R. 10:45
15 x Swings @ 20k
10 e SL Step Down 12"
5 x Chinups
8 x Burpees
3 Rounds
Then
19:54
8 x Chinups
8 x KB Crush Pushups
8 x Atomic Situp @ 45#
8 x Box Jumps @ 24"
8 x Dips on BB
8 x Push Pr with Strongman Log @75#
36m Bear Crawl
2 Rounds
221010
Bill C, 2 + 20 Rows, 17:28
Pizza is SHITTY
20 Squats
20 Rope Rows
20 Sumo Squats 12k
20 Pushups on Knees
20 Situps
Fournier for Mayor!
AMRAP 30'
3 e SL Burpee
12 x KB Dragon Flag
10 e Pistol Squat to Door
30 e MB Side throws @ 12#
6 e SL Deadlift @ 135#
20 e TRX Oblique Crunch
Q: 3 + 1 Flags, Tony: 3 + 6 SL Deads
Jake F: 2
Pizza is SHITTY
20 Squats
20 Rope Rows
20 Sumo Squats 12k
20 Pushups on Knees
20 Situps
Fournier for Mayor!
AMRAP 30'
3 e SL Burpee
12 x KB Dragon Flag
10 e Pistol Squat to Door
30 e MB Side throws @ 12#
6 e SL Deadlift @ 135#
20 e TRX Oblique Crunch
Q: 3 + 1 Flags, Tony: 3 + 6 SL Deads
Jake F: 2
201010
Q. 17:35
10 Pullups
10 Ring Pushups
10 box jumps 24"
10 TGU with 16k (alternate hands each set so its 2 each arm at end)
4 rounds
10 x TRX Rope Row
10 x Pup on Ballx2/Knees
10 x Swings 24k
10 x Slams @ 20#
4 Rounds, 13:04
Peter D
10 Pullups
10 Ring Pushups
10 box jumps 24"
10 TGU with 16k (alternate hands each set so its 2 each arm at end)
4 rounds
10 x TRX Rope Row
10 x Pup on Ballx2/Knees
10 x Swings 24k
10 x Slams @ 20#
4 Rounds, 13:04
Peter D
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