12.30.11

4 rounds for total power clean reps

With a 4 minute countdown clock--

run 400 meters

AMRAP of power cleans @ 155/100 with the time remaining

rest 3 minutes b/t rounds--score is total number of power clean reps

12.29.11

A. Work to a heavy triple snatch grip deadlift in 12 minutes.

B. clean pull @ 110% of max clean X 1-1-1-1-1-1 on the minute

C. AMSAP of L-sit X 4; rest 60 seconds

D. 100 HTF sit-ups in butterfly position

12.28.11

3 rounds for times

10 front squats @ 155/100

run 200 meters

rest 2 minutes b/t rounds

+

3 rounds for times

run 200 meters

25 release push-ups

rest 2 minutes b/t rounds

12.27.11

A. hang power snatch X 3-3-3-3

B1. ring dips X 10-15 X 4; rest 0 seconds

B2. strict pull-ups X AMRAP - 1 X 4; rest 90 seconds

12.23.11

2 rounds for times

run 1000 meters

25 box jumps @ 24/20

20 thrusters @ 95/65

15 toes-to-bar

rest 5 minutes between rounds

12.22.11

A. split jerk X 1-1-1-1-1

B. AMRAP of handstand push-ups - 1 X 5; rest 90 seconds

C. 25 ring rows for completion

12.21.11

A. 3 rounds for times

20 kb swings @ 70/55 (unbroken)
20 burpees (unbroken)
rest 2 minutes b/t rounds

B. AMRAP of double unders in 60 seconds X 5; rest 90 seconds

12.20.11

A. squat clean X 3-2-2-1-1
B. wall ball X 20 X 4 (unbroken); rest 90 seconds

12.19.11

5 rounds for times

run 400 meters
10 sumo deadlift high-pulls @ 115/85
15 chest-to-bar pull-ups

rest 3 minutes between rounds

12.16.11

unload (combatives and movement)

12.15.11

testing

Choose one -

AMRAP in 10 minutes of-

5 muscle-ups

5 squat snatches @ 135/95

OR

AMRAP in 10 minutes of-

15 pull-ups

15 release push-ups

5 squat snatches @ 135/95

12.14.11

A. back squat X 3-3-3-3
B. run 400 meters for time X 3; rest 120 seconds

12.13.11

A. deadlift X 1 X 10 @ 80% of 1 RM; rest 10 seconds

B1. AMRAP of release push-ups in 30 seconds X 5; rest 60 seconds

B2. AMRAP of jumping lunges in 30 seconds X 5; rest 60 seconds

C. accumulate 150 seconds in hollow plank position

12.12.11

for 22 minutes @ 80% of perceived exertion

run 400 meters
20 squats
15 hindu push-ups
10 strict pull-ups
5 turkish get-ups each side

Goal is sustained effort. No stopping.

12.09.11

A. power snatch X 3-3-3-3
B. ring L-sit X 15 seconds X 5; rest 60 seconds

12.08.11

5 rounds for times

10 box jumps @ 31/24

10 reps of deadlift @ 250/175

run 100 meters

rest 2 minutes between rounds

12.07.11

A1. barbell overhead press X 5-5-5-5; rest 30 seconds
A2. weighted box step-ups @ 25in/20in X 12-12-12-12; rest 120 seconds

12.06.11

3 rounds for times

10 burpee pull-ups
10 front squats @ 115/85
10 bar facing burpees
10 power cleans @ 115/85

rest 3 minutes after each round

12.05.11

a. hang squat clean X 2-2-2-2
b1. amrap of ring complex X 5; rest 0 seconds
b2. hollow rocks X 15 X 5; rest 60 seconds

1 repetition of ring complex = 5 ring push-ups followed by a 5 second superman hold

12.02.11

testing

for time

run 5000 meters

12.01.11

A. overhead squat X 5-5-5-5

B1. AMRAP of strict pull-ups - 1 X 4; rest 0 seconds

B2. russian swings (heavy) X 20 X 4; rest 90 seconds

11.30.11

5 rounds for times and loads

20 wall ball shots @ 20/14

10 hang power cleans (heavy & unbroken)

rest 2 minutes between rounds

+

160 repetitions of "running" jump rope for completion

11.29.11

A. deadlift X 5-5-5

B1. toes-to-bar (strict) X 10 X 4; rest 0 seconds

B2. butterfly hands-to-floor sit-ups X 20 X 4; rest 75 seconds

11.28.11

3 rounds for times

run 400 meters
20 pull-ups
20 barbell thrusters @ 95/65
50 double unders

rest 3 minutes between each round

11.23.11

A. amrap of ring dips @ 3131 X 5; rest 90 seconds
B. run 1000 meters for time; rest 3 minutes
run 800 meters for time; rest 3 minutes
run 400 meters for time

11.22.11

testing

A. amrap in 5 minutes of clean and jerk @ 135/95

*clean=1 point, jerk=1 point

*must be performed in sequence

*power or squat

rest 10-15 minutes

B. amrap in 5 minutes

10 burpees

10 pull-ups

*each rep=1 point

11.21.11

A. work to a heavy 1 rep squat snatch in 15 minutes
B. turkish get-ups X 5-5-5 each side (heavy)

11.18.11

3 rounds for times

run 400 meters

deadlift X 15 @ 275/185

toes-to-bar X 20

rest 3 minutes between rounds

11.17.11

A. push-press X 3-3-3-3
B. 35 unbroken double unders X 5 for time

11.16.11

5 rounds for times

15 wall ball shots @ 20/14
run 100 meters
10 overhead squats @ 95/65
rest 3 minutes b/t rounds

11.15.11

A. work to a heavy 2 rep squat clean in 15 minutes

B. muscle-up X 5-5-5-5-5; rest 120 seconds

11.14.11

amrap in 30 seconds of sumo deadlift high-pull @ 75/55 X 4; rest 90 seconds

+

amrap in 30 seconds of hands-to-floor sit-ups in butterfly position X 4; rest 90 seconds

+

amrap in 30 seconds of burpees X 4; rest 90 seconds

11.11.11

continuous movement for 20 minutes @ 70%

20 squats
20 ring rows
run 200 meters
2 laps bear crawl
100 meter farmer's carry
10 sprawls

11.10.11

testing

amrap in 20 minutes

run 400 meters

1 power clean @ 185/125

amrap of handstand push-ups--1 attempt each round

Score is total number of handstand push-ups performed.

11.09.11

A. front squat X 5-5-5-5
B. high box jumps X 15-15-15-15; rest 60 seconds--focus on rhythm and height, not speed

Reindeer Run!

TPG will be running our annual 5K for time on Friday, December 2. Here is a link to the Reindeer Run:

http://www.reindeer-run.com/whenwhere.htm

This is a fun event that is held each year in conjunction with the Downtown Festival of Lights. We will leave TPG around 5:30 pm to head downtown. If you need to meet us downtown, let Charles know and we'll set up a meeting point.

Morning classes on this day will be held as usual. There will be an open gym from 4 pm to 5:30 pm on Friday December 2 (the day of the race). All classes after that are cancelled.

11.08.11

3 rounds for times

ground-to-overhead X 10 (heavy)

run 200 meters

chest-to-bar pull-ups X 15

russian swings @ 70/55 X 20

rest 2:30 between rounds

11.07.11

A. clean grip deadlift X 5-5-5-5
B1. hand release push-ups X 25-25-25-25; rest 0 seconds--focus on speed
B2. hollow rocks X 20-20-20-20; rest 60 seconds

11.04.11

6 rounds for times

~200 meter run w/hill
burpee broad jumps for 20 meters
rest 2:30 between each round

11.03.11

A. hang squat snatch X 2-2-2-2

B. 400 meter acceleration ladders @ 60%-70%-80%-90% per 100 M X 3; rest 90 seconds

11.02.11

A1. power cleans X 10 (touch and go-heavy) X 5; rest 30 seconds
A2. 20 wall ball shots @ 20/14 (unbroken) X 5; rest 120 seconds
B. overhead medicine ball throw for distance @ 20/15 X 5; rest as needed--record longest single throw in feet

11.01.11

A. 1 arm barbell press X 3-3-3 (each side)
B. L-pull-ups X 10-10-10-10; rest 60 seconds

10.31.11

for time

run 200 meters
20 barbell thrusters @ 115/80
50 double unders
run 400 meters
20 barbell thrusters @ 115/80
50 double unders
run 200 meters

10.28.11

A. hang squat clean X 2-2-2-2
B. amrap of muscle-ups X 5; rest 2 minutes

10.27.11

3 rounds for times

10 push-jerks (heavy and unbroken)

20 kb sumo deadlift high-pulls @ 70/55

run 800 meters

rest 2:30

10.26.11

A. back squat @ 3030 X 4-4-4-4; rest as needed
B. accumulate 60 seconds in the L-sit position on the rings

10.25.11

5 rounds for times

power snatch @ 115/85 X 10

strict pull-ups x 10

kettlebell swings X 10 (heavy and unbroken)

rest 2 minutes after each round

10.24.11

A. run 200 meters @ 90-100% X 5; rest 90 seconds
B. EROM push-ups X 25-25-25-25; rest 60 seconds

10.21.11

for time

50 pull-ups

run 1000 meters

50 hang power cleans @ 95/55

50 weighted sit-ups @ 25/10

10.20.11

6 rounds for times

15 jump squats @ 45/35

20 burpees

rest 90 seconds after each round

10.19.11

A. deadlift X 3-3-3
B. toes-to-bar (strict) X 10-10-10;rest 60 seconds
C. 4-D plank @ 45 seconds each position

10.18.11

4 rounds for repetitions or times

AMRAP of handstand push-ups in 60 seconds
rest 30 seconds
20 wall ball shots for time @20/14
rest 30 seconds
run 400 meters for time
rest 90 seconds

10.14.11

A. power snatch X 2-2-2-2-2 @ 85%; rest as needed
B. ring rows X 15-15-15; rest 60 seconds

10.13.11

5 rounds for time

run 400 meters

front squats X 10 @ 155/105 (from floor)

special exercise X 10

*special exercise = 1 chest-to-bar pull-up + 1 rep knees-to-elbows

10.12.11

A. push-jerk X 2-2-2-2; rest as needed (14 minutes max)
B. weighted sit-ups @ 25lbs X 25-25-25; rest 60 seconds

10.11.11

A. 5 rounds for times

10 box jumps @ 31/25

run 200 meters

rest 120 seconds between each round

B. AMRAP of unbroken double unders X 5 attempts; rest as needed-10 minutes max

10.10.11

A. power clean X 3-3-3-3; rest as needed (15 minutes max)
B1. ring push-ups @ 2020 X 10-15 X 5; rest 0 seconds
B2. hollow rocks X 20 X 5; rest 60 seconds

10.07.11

for times

run 100 meters

10 reps ground-to-overhead (GTOH) @ 95/55

run 100 meters

rest 120 seconds

run 200 meters

20 reps GTOH @ 95/55

run 200 meters

rest 120 seconds

run 400 meters

30 reps GTOH @ 95/55

run 400 meters

10.06.11

A. front squat X 3-3-3-3; rest as needed w/ 15 minute cap

B1. AMRAP of burpees in 30 seconds X 4; rest 60 seconds

B2. AMRAP of jumping lunges in 30 seconds X 4; rest 60 seconds

10.05.11

A. 21-15-9 repetitions for time

145lb/100lb hang power cleans
handstand push-ups

rest 2 minutes after part 'a'

B. 30 ring rows for completion

10.04.11

A. In 14 minutes, work to a heavy 3 repetition single leg deadlift (each side).

B. AMSAP of ring L-sits X 5; rest 60 seconds

10.03.11

for interval times

run 100 meters
rest 30 seconds
run 200 meters
rest 60 seconds
run 400 meters
rest 90 seconds
run 800 meters
rest 120 seconds

+

AMRAP of alternating pistols in 5 minutes

09.30.11

3 rounds for time

run 800 meters
1 power clean/5 jerks X 3 @ 135/95
15 ring dips

09.29.11

A. squat snatch X 2 X 5 @ 80% of 1RM; rest as needed

B1. 15 tough russian kb swings (unbroken) X 4; rest 30 seconds

B2. 5 overhead medicine ball throws for maximum distance @ 20/15 X 4; rest 30 seconds

09.28.11

A. 3 rounds for time
25 wall ball shots @ 20/14 (unbroken)
25 toes-to-bar

rest 3 minutes after part 'a'

15 turkish get-ups each side (un-timed with a challenging weight)

09.27.11

A. In 14 minutes, work to a heavy 2 repetition overhead press.

B1. AMRAP of hand release push-ups in 30 seconds X 3; rest 0 seconds

B2. AMSAP in hollow plank position in 30 seconds X 3; rest 60 seconds

09.26.11

3 rounds for times

275lb/185lb deadlift X 10 (touch and go)
sprint 200 meters
rest 120 seconds between rounds

+

3 rounds

sprint 200 meters
AMRAP of strict pull-ups
rest 90 seconds between rounds

09.23.11

A. squat clean X 5-3-1-1-1; rest to change weight
B. 50 wall ball shots for time @ 20/14

09.22.11

AMRAP in 20 minutes

run 400 meters

15 box jumps @ 25/20

15 kb swings @ 55/35

09.21.11

A. In 14 minutes, work to a heavy 3 rep overhead squat.
B. AMRAP of overhead squats @ 70% of part 'a' weight X 3; rest 60 seconds between attempts

09.20.11

10 rounds for total time

10 burpees

10 pull-ups (unbroken)

rest 30 seconds

+

rest 3 minutes after the final pull-up

AMRAP of double unders in 2 minutes

09.16.11

A. Work to 80% of your 1 rep deadlift, then perform 1 X 12 @ 80% with 10 seconds rest between each set of one.
B. run 1000 meters for time

09.15.11

10 rounds for time

1 muscle-up

3 handstand push-ups

5 power cleans @ 155/105

09.14.11

A. In 10 minutes, work to a heavy 2 rep hang squat snatch.
B. hang squat snatch X 1 X 10 @ part 'a' weight; 10 seconds rest between sets of 1
C. AMRAP in 6 minutes
25 double unders
25 hands-to-floor sit-ups

09.13.11

for time

10 pull-ups

20 push-ups

30 squats

run 200 meters

20 pull-ups

30 push-ups

40 squats

run 400 meters

10 pull-ups

20 push-ups

30 squats

run 200 meters

20 pull-ups

30 push-ups

40 squats

run 400 meters

10 pull-ups

20 push-ups

30 squats

run 200 meters

09.12.11

A1. push press X 5 X 4; rest 0 seconds
A2. AMRAP in 60 seconds of 25in/20in box jumps X 4; rest 75 seconds
B. 4-D plank X 35 seconds each X 1

09.09.11

for time

100 lunges with a 45lb/25lb plate overhead
50 toes-to-bar

During the workout, run 100 meters every three minutes. Resume the workout when you return. The faster you finish, the less you run. The less you run, the faster you finish.

Open Gym, Morning Sessions and FGB

TPG will offer an Open Gym session this Saturday, September 10 from 10am to 12 pm. Don't forget that we also offer new morning sessions on Monday, Wednesday and Friday at 6am and 7am. These are in addition to the Tuesday and Thursday morning sessions which remain at 7am and 8am.

Finally, TPG will participate in the Fight Gone Bad fundraiser next Saturday, September 17. Weather permitting, we will set up at Perkins Road Community Park at 10am to perform the workout. If there is some sort of monsoon hitting south Louisiana at this time, we'll do it at TPG. Please make sure that you've registered at the FGB site under The Proving Ground CrossFit's team.

Here is the link to join: https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=DQXVL1T

Here is a link describing the organizations which benefit from FGB: http://sportsgrants.org/fgb6/index.html

09.08.11

A. In 14 minutes, work to a heavy 2 repetition hang power clean.

B. 100 hollow rocks

09.07.11

for total work time

run 800 meters
30 burpees with a lateral jump over a medicine ball
run 200 meters
30 swings @ 70/55
rest 60 seconds
30 swings @ 70/55
run 200 meters
30 burpees with a forward jump over a medicine ball
run 800 meters

09.06.11

A. back squat X 1 X 15 @ ~80% of 1RM; rest 10 seconds between each of the 15 sets of 1

B. 50 ring rows for completion

09.02.11

A. blindfolded deadlift X 5-10-5-10; rest to change weight

B. AMRAP in 7 minutes

10 kb snatches (each side)

40 double unders

09.01.11

for time

run 1000 meters

15 front squats @ 95/65

5 muscle-ups

run 800 meters

25 front squats @ 95/65

8 muscle-ups

run 400 meters

35 front squats @ 95/65

11 muscle-ups

08.31.11

A. Work to a heavy 2 repetition power snatch in 12 minutes.

B. Tabata Mash-up!

8 rounds for total repetitions

AMRAP in 20 seconds of power snatch @ ~ 50 of part 'a' weight

rest 10 seconds

AMRAP in 20 seconds of HTF sit-ups

rest 10 seconds

08.30.11

for time

10 pistols (alternating)

10 L-pull-ups

10 pistols

10 strict pull-ups

10 pistols

10 L-pull-ups

10 pistols

10 strict pull-ups

10 pistols

10 L-pull-ups

08.29.11

A. Work to a heavy triple in the 1 arm barbell overhead press in 14 minutes.
B. Accumulate 75 seconds in an L-sit beginning each set at the top of the minute. When you lose the L-sit position for any reason, rest until the top of the next minute before resuming the hold.

08.26.11

for total reps

AMRAP in 5 minutes
run 400 meters (once)
ground-to-overhead (GTOH) @ 85lbs/65lbs

rest 3 minutes

AMRAP in 5 minutes
run 200 meters (once)
wall walks

rest 2 minutes

AMRAP in 5 minutes
run 400 meters (once)
barbell lunges (barbell on back) @ 85lbs/65lbs

08.25.11

A. In 17 minutes, work to a heavy single squat clean and jerk.

B. 4-D plank holds-30 seconds each X 2; rest 30 seconds

08.24.11

for time

50 step-ups to a 20 inch box w/a 55lb/35lb KB in the rack

25 double unders

50 ring push-ups

25 sit-ups w/a 25lb plate

25 step-ups to a 20 inch box w/a 55lb/35lb KB in the rack

50 double unders

25 ring push-ups

50 sit-ups w/a 25lb plate

08.23.11

A. In 15 minutes, work to a heavy 3 repetition overhead squat.

B. AMRAP of overhead squat in 1 set @ 70% of part 'a' weight.

08.22.11

day 1 of a new cycle

for time
run 400 meters
special exercise X 50
run 400 meters

The special exercise is a pull-up immediately followed by a repetition of knees-to-elbows. Perform 5 repetitions of 2-for-1 burpees each time you leave the bar. Resume the special exercise after you complete your burpees.

08.18.11

A. muscle-ups X 3 X 8 on the minute

B. for total time (including rest)

run 200 meters

rest 60 seconds

run 400 meters

rest 60 seconds

run 800 meters

rest 60 seconds

run 1000 meters

08.17.11

21-15-9 repetitions of-

135lb/95lb barbell thrusters
31inch/24inch box jumps

08.16.11

A. In 15 minutes, work to a heavy 3 repetition deadlift.

B1. AMRAP in 30 seconds of sumo deadlift high-pulls @ 95lbs/65lbs X 5; rest 0 seconds

B2. 30 seconds in the ring superman position X 5; rest 60 seconds

08.15.11

3 rounds for time

15 strict pull-ups
20 burpees with a jump over a 45lb plate
30 alternating lunges with a 45lb/25lb plate overhead
run 400 meters

08.12.11

for total work time

5 rounds

5 EROM handstand push-ups (hands on 45# plates)

5 front squats @ 155lbs/105lbs (from the floor)

rest 2 minutes

1 round

50 double unders

run 1000 meters

50 double unders

08.11.11

A. In 14 minutes, work to a heavy 3 rep hang squat snatch.

B. 5 rounds for completion (15 minute cap)

10 toes-to-bar (strict)

15 sit-ups w/a 25lb plate

30 seconds in hollow plank

30 seconds in front plank

08.10.11

A. Using the following rep scheme, work to a heavy (but NOT 1RM) single rep power clean: 5-3-3-2-1-1 --10 minutes max

B. for time
10 pull-ups
1 power clean @ 185lbs/115lbs
9 pull-ups
1 power clean @ 185lbs/115lbs
8 pull-ups
1 power clean @ 185lbs/115lbs
yada yada until you get to 1 and 1

08.09.11

5 rounds for total L-sit time

In 3:00-

run 400 meters

With the time remaining after the run, accumulate as many seconds as possible in an L-sit.

rest 90 seconds

08.08.11

A. In 14 minutes, work to a heavy 3 rep back squat.
B. AMRAP of 25in/20in box jumps in 60 seconds X 4; rest 60 seconds

08.05.11

@ Highland Rd. Park

A. Technical run practice
B. buddy carries
C. 5 rounds for time
walking lunge for ~ 25 meters
run up the hill ~ 80 meters
10 fat bar pull-ups
10 kettlebell swings @ 70lbs/55lbs
run ~ 350 meters back to lunge station

08.04.11

A. In 12 minutes, work to a heavy 3 rep barbell overhead press.

B. 10 minutes for completion

3 turkish get-ups-right

5 breaths

3 turkish get-ups-left

5 breaths

repeat

08.03.11

A1. muscle-ups X 2-5 X 5; rest 0 seconds
A2. 10 alternating pistols X 5; rest 75 seconds
B. run 1000 meters for time

08.02.11

AMRAP in 16:00

barbell complex X 5 @ 135lbs/95lbs

run 200 meters

Each barbell complex consists of a clean, thruster, split jerk (r) and split jerk (l).

08.01.11

A. In 15 minutes, work to a heavy 3 rep suitcase deadlift (each side).

B. 50 2-for-1 burpees for time

07.29.11

A. "Grace"
30 reps of 135lb/95lb clean and jerk for time

B. For 10 minutes, alternate between 10 seconds of L-sit and 30 seconds of hollow plank. No need to count rounds.

07.28.11

A. In 15 minutes, work to a heavy 3 rep front squat.
B. front squat @ 70% of part 'a' X 2 X 7 on the minute

07.27.11

A1. AMRAP of strict pull-ups X 5; rest 0 seconds
A2. AMRAP of handstand push-ups X 5; rest 90 seconds
B. 3-D plank 30 seconds each side X 2; rest 30 seconds

07.26.11

A. In 15 minutes, work to a heavy 2 rep snatch.

B. AMRAP in 5 minutes of snatch @ 115lbs/85lbs

07.25.11

AMRAP in 20 minutes

run 400 meters
15 knees-to-elbows
15 weighted sit-ups @ 25lbs

07.22.11

A. In 14 minutes, work to a heavy 1 rep push-press.
B. 12 minutes of "goat" practice.

07.21.11

18-15-12-9 repetitions for time

55lb/35lb kettlebell snatch (each side)

single leg double unders (each side)

1 arm push-ups w/hand release (each side)

Run 200 meters after you complete the push-ups in each round.

07.20.11

A. In 15 minutes, work to a heavy 1 rep power clean.
B. Accumulate 60 seconds in the ring superman position.

Meat and Greet

Come join your fellow meat eating mixed modal exercise monsters at Mugshots in Towne Center this Saturday, July 23 at 7:30 PM. Please email me at tpgbr1@yahoo.com or write your name on the board at the gym by Friday if you plan to go. Spouses, significant others and service animals are encouraged to go too!

07.19.11

for time

20 pull-ups
30 circular burpees
60 squats
run 400 meters
60 squats
30 circular burpees
20 pull-ups
run 400 meters
20 pull-ups
30 circular burpees
60 squats

07.15.11

A. In 12 minutes, work to a heavy 3 rep thruster.
B. 5 minute ladder
1 barbell thruster @ 95lbs/65lbs
2 hand release push-ups
3 thrusters
4 hand release push-ups
5 thrusters
etc.
C. accumulate 120 seconds in hollow plank position

07.14.11

3 rounds for time

20 L-pull-ups
run 600 meters
15 reps of deadlift @ 275lbs/185lbs

07.13.11

A. ~ 10 minutes of inverted practice
B. AMRAP in 15 minutes
burpee pull-ups X 5
handstand push-ups X 5

07.12.11

A. In 17 minutes, work to a heavy single back squat rep.
B. back squat @ 70% of part 'a' weight X 20
C. 4-D plank rotation 40 seconds each side X 2; rest 40 seconds

07.11.11

for time

50 alternating pistols
run 1000 meters
50 swings @ 70lbs/55lbs
50 toes-to-bar
50 walking lunge steps w/45lbs/25lbs overhead (plate)

07.08.11

Fight Gone Bad
3 rounds w/60 seconds at each station

wall ball w/a 20lb medicine ball
75lb/55lb sumo deadlift high-pull
20 inch box jump
75lb/55lb push-press
row for calories

Rest 60 seconds between each round.

07.07.11

A. hang squat snatch X 2 X 10 on the minute @ ~ 50% of your 1RM snatch
B. AMRAP in 12 minutes
95lb/55lb hang squat snatch X 10
run 200 meters

07.06.11

A. In 12 minutes, work to your 1RM for the day in the overhead press.
B. AMRAP in 7 minutes
5 reps of overhead press @ 105lbs/70lbs
7 strict pull-ups

07.05.11

for time

21 front squats @ 135lbs/95lbs
9 bar facing burpees
400 meter run
15 front squats @ 135lbs/95lbs
15 bar facing burpees
400 meter run
9 front squats @ 135lbs/95lbs
21 bar facing burpees
400 meter run

07.01.11

Interrupted Cindy

AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

Run 400 meters @ the 4:00, 8:00, 12:00 and 16:00 minute marks. Resume Cindy when you return from the run. Your score is your total number of rounds of Cindy.

06.30.11

A. 1-5 handstand push-ups on the minute for 15 minutes; rest ~ 2 minutes
B. run 1000 meters for time

06.29.11

2011 CrossFit Regional Workout #3

21-15-9 repetitions for time
315lb/205lb deadlift
30in/24in box jump

06.28.11

A. In 15 minutes, work to a heavy 2 rep hang power clean.
B. Accumulate 60 seconds in an L-sit
C. 60 v-ups

06.27.11

In 10 minutes
run 1000 meters
AMRAP of double unders

rest 2 minutes

for time
15 reps of Curtis Ps @ 115lbs/80lbs
run 800 meters
15 reps of Curtis Ps @ 115lbs/80lbs

06.24.11

A. In 15 minutes, work to a heavy single rep in the front squat.
B. AMRAP of front squats in 1 set @ 60% of part 'a' weight.
C. Accumulate 70 seconds in the ring superman position.

06.23.11

for time

50 box jumps @ 25in/20in
100 hand release push-ups
50 strict pull-ups
100 hands-to-floor sit-ups
50 walking lunge steps
100 meter sprint

06.22.11

A. In 12 minutes, work up to a heavy 1 rep power snatch.
B. Isabel
30 power snatches @ 135lbs/95lbs for time

06.21.11

A1. muscle-ups X 2 X 10; rest 0 seconds
A2. handstand push-ups X 4 X 10; rest 0 seconds
A3. alternating pistols X 6 X 10; rest 60 seconds

06.20.11

5 rounds for times

70lb/55lb kettlebell swings X 15
run 400 meters
rest 90 seconds

06.17.11

for time

21 overhead squats @ 95lbs/65lbs
21 L-pull-ups
18 overhead squats @ 95lbs/65lbs
18 strict pull-ups
15 overhead squats @ 95lbs/65lbs
15 chest-to-bar pull-ups

06.16.11

A. deadlift X 5-5-5-5
B. Tabata sit-ups (hands-to-floor)

06.14.11

A. push-press X 2-2-2-2-2
B. 150 seconds in hollow plank

06.13.11

AMRAP in 20 minutes

run 400 meters
10 wall ball shots @ 20lbs/15lbs
20 swings @ 55lbs/35lbs

06.10.11

A. Work to a heavy 3 rep power clean in 12 minutes.
B. ring dip to L-sit X 10 X 4; rest 60 seconds

06.09.11

for time

run 1 mile
AMRAP of shoulder-to-overhead @ 135lbs/95lbs in 3 minutes

Subtract 5 seconds from your total workout time for every shoulder-to-overhead rep completed. No racks may be used for the barbell.

06.08.11

A. front squat X 3-3-3-3
B. AMRAP of alternating pistols in 60 seconds X 4; rest 60 seconds

06.07.11

for time

30 box jumps @ 30in/25in
30 chest-to-bar pull-ups
30 sumo deadlift high-pulls @ 95lbs/65lbs
20 box jumps @ 30in/25in
20 chest-to-bar pull-ups
20 sumo deadlift high-pulls @ 95lbs/65lbs
10 box jumps @ 30in/25in
10 chest-to-bar pull-ups
10 sumo deadlift high-pulls @ 95lbs/65lbs

06.06.11

A. 1 arm barbell press X 3-3-3-3 (each side)
B. 25 second ring superman hold X 3; rest 30 seconds

Nathan Carse

For the Hero Workout session held last Friday, John Godbee and I performed a workout honoring John's friend and Rugby teammate, Nathan Carse. John kindly sent me the above photo as well as Nathan's obituary. Nathan was honored this past Memorial Day at the LSU War Memorial as his name was unveiled on the Wall of Honor.

http://www.adaherald.com/main.asp?SectionID=3&SubSectionID=7&ArticleID=105247

The Workout in Corporal Carse's honor:

3 rounds for time

run 1000 meters

315lb deadlift X 15

30 inch box jumps X 20

06.03.11

AMRAP in 15 minutes

135lb/95lb hang power cleans X 7
hands-to-floor sit-ups X 14
double unders X 21

06.02.11

A. snatch @ ~ 60% of 1 RM X 2 X 6 on the minute

B. for total work time using weight from part 'a'

run 800 meters

10 reps of snatch

rest 2 minutes

run 400 meters

15 reps of snatch

rest 1 minute

run 200 meters

20 reps of snatch

06.01.11

A. In 10 minutes, work to a heavy 3 rep barbell thruster.
B. 15-12-9 reps for time
135lb/90lb barbell thrusters
70lb/55lb kettlebell swings

05.31.11

A1. AMRAP of handstand push-ups X 5; rest 0 seconds

A2. AMRAP of supinated pull-ups (strict) X 5; rest 0 seconds

A3. AMRAP of burpees to 45lb plates (2) in 60 seconds X 5; rest 75 seconds

05.26.11

A. back squat X 5-5-5-5

B. AMRAP of 31in/25in box jumps in 30 seconds X 3; rest 30 seconds

05.25.11

for time

21 power cleans @ 135lbs/95lbs
5 muscle-ups
15 power cleans @ 135lbs/95lbs
7 muscle-ups
9 power cleans @ 135lbs/95lbs
9 muscle-ups

05.24.11

A. push-press X 3-3-3-3

B. AMRAP in 30 seconds of 75lb/55lb push-press X 3; rest 30 seconds

05.23.11

5 rounds for times

70lb/55lb kettlebell swings X 14
ring push-ups X 21
run 400 meters
Rest 75 seconds after each round.

Please remember that TPG will be closed Monday, May 30 for Memorial Day. Also, don't forget to select the Hero Workout you will do this Friday in honor of Memorial Day. Here is the link to the Hero workouts:
http://www.crossfit.com/cf-info/faq.html#WOD1

05.20.11

A1. L-pull-ups X 10 X 5; rest 0 seconds
A2. walk on hands one length X 5; rest 60 seconds
B. superman hold on rings 20 seconds X 3; rest 40 seconds

05.19.11

for time

25 toes-to-bar (TTB)

10 turkish get-up reps w/a 55lb/35lb kettlebell (R)

20 TTB

10 turkish get-up reps w/a 55lb/35lb kettlebell (L)

15 TTB

8 turkish get-up reps w/a 55lb/35lb kettlebell (R)

10 TTB

8 turkish get-up reps w/a 55lb/35lb kettlebell (L)

5 TTB

4 turkish get-up reps w/a 55lb/35lb kettlebell (R)

4 turkish get-up reps w/a 55lb/35lb kettlebell (L)

05.18.11

A. In 10 minutes, work to a heavy 3 rep power snatch.

B. AMRAP in 6 minutes

power snatch @ 50% of heaviest part 'a' weight X 10

bar facing burpees X 5

05.17.11

2 rounds for time

155lb/105lb back squat X 25

run 800 meters

75 double unders

run 200 meters with a 20lb/15lb medicine ball

05.16.11

A. deadlift X 5-3-3-3; rest to change the weight
B. deadlift @ 50% of heaviest part 'a' weight X 20
C. 60 seconds in hollow plank X 3; 60 seconds rest

05.13.11

5 rounds for time

10 chest-to-bar pull-ups
15 box jumps @ 25in/20in
200 meter run

05.12.11

A. muscle-up OR pull-up practice w/ progressions X 5 X 5; rest 60 seconds
B. pistols X 5 each side X 5; rest 60 seconds
C. tabata 'games' style push-ups

05.11.11

for time

5 rounds
15 wall ball shots @ 20lbs/15lbs
20 swings @ 55lbs/35lbs

+

1 set of 10 wall walks

05.10.11

A. front squat X 8-5-3-3-3; rest to change the weight

B. front squat with 60% of the heaviest total from part 'a' X 20

What a Picture

This is a member of the U.S. Army Special Forces jumping out of a plane with his dog. Look closely-the soldier is wearing Vibrams. You can read a story about operators and their dogs here: http://abcnews.go.com/US/osama-bin-laden-raid-navy-seals-military-dog/story?id=13535070

Hat tip to John Durant at www.hunter-gatherer.com for turning me on to the photo.

God bless the United States of America and God bless the warriors who protect her.

05.09.11

for time

run 800 meters
rest 2 minutes
run 400 meters
rest 1 minute
run 200 meters
rest 1 minute
run 400 meters
rest 2 minutes
run 800 meters

05.06.11

A. power clean X 3-3-3-3
B. 3 rounds for times
power clean X 15 @ 60% of highest weight from part 'a'
burpees X 15
rest 60 seconds between each round

05.05.11

AMRAP in 10 minutes
run 200 meters
25 squats

rest 2 minutes

AMRAP in 4 minutes
double unders

rest 2 minutes

AMRAP in 2 minutes
hands-to-floor sit-ups

Each completed run is worth 50 points. Each repetition is worth 1 point. Your score is the sum of all repetitions and runs, including fractions of runs, completed.

05.04.11

overhead press X 5-3-3-3-2-2

05.03.11

21-18-15-12-9-6-3 reps for time of...

185lb/120lb deadlift
toes-to-bar

04.29.11

3 rounds for time

run 800 meters
20 handstand push-ups
30 kettlebell swings @ 70lbs/55lbs

04.28.11

A1. 15 high box jumps X 5; rest 0 seconds
A2. run 200 meters X 5; rest 90 seconds

04.27.11

A. snatch X 2-2-2-2-2
B. snatch X 30 reps with 50% of heaviest part 'a' weight for time

04.26.11

A. In 10 minutes, work to a heavy (but not 1RM) barbell thruster.

B. Open workout 11.6

100lb/65lb barbell thrusters X 3
chest-to-bar pull-ups X 3
100lb/65lb barbell thrusters X 6
chest-to-bar pull-ups X 6
Increasing by 3 repetitions per round, go as far as you can in 7 minutes.

04.25.11

A. push-jerk X 2 X 4; rest 90 seconds
B. AMRAP in 30 seconds of push-jerk w/ 50% of heaviest load from part 'a' X 3; rest 60 seconds
C. 20 ring rows (un-timed)

04.22.11

3 rounds for time

255lb/185lb deadlift X 15
burpees X 25

04.21.11

overhead squat X 3-3-3-2-2-2

Goodbye Taco Bell?

04.20.11

AMRAP in 12 minutes

10 box jumps @ 25in/20in box
10 barbell thrusters @ 95lb/65lb

04.19.11

A1. L-pull-ups X 12 X 5; rest 30 seconds
A2. hollow plank @ 45 seconds X 5; rest 60 seconds
B. AMRAP of HTF sit-ups in 2 minutes

Please remember that the 7PM workout is cancelled tonight to allow for the Open Workout.

04.18.11

5 rounds for time

70lb/55lb kettlebell swings X 15
run 400 meters
ring push-ups X 21

04.15.11

A. squat clean X 3-3-3-3; rest to change weight
B. squat clean @ ~ 60% of heaviest weight on part 'a' X 2 X 5 on the minute

04.14.11

With a continuously running clock, perform-

1 pull-up the first minute
2 release push-ups the second minute
3 pull-ups the third minute
4 release push-ups the fourth minute
etc. Continue until you cannot perform the prescribed work in the allotted time.

Rest exactly 2 minutes after the clock beats you, then...

run 800 meters for time

Rutger Hauer is back! Thank you, Andy.

04.13.11

A. 1 arm barbell overhead press X 3 X 5 each side; rest to change weight or 60 seconds
B1. AMRAP of right side kettlebell snatches in 60 seconds X 4; rest 30 seconds
B2. AMRAP of left side kettlebell snatches in 60 seconds X 4; rest 30 seconds

04.12.11

AMRAP in 16 minutes

run 200 meters
10 seconds in the ring L-sit
30 double unders

04.11.11

deadlift X 10-8-4-2-2; rest to change weight

04.08.11

AMRAP in 20 minutes

run 400 meters
walk on hands 1 length (~20 feet)
30 hands-to-floor sit-ups

04.07.11

A1. pistols X 5 each side X 5; rest 0 seconds
A2. strict toes-to-bar/strict pull-up combo X 10 X 5; rest 75 seconds
B. 40 seconds in ring superman

04.06.11

5 rounds for total reps

AMRAP of 55lb/35lb kettlebell swings in 60 seconds
AMRAP of burpees in 60 seconds
rest 60 seconds

04.05.11

A. power snatch X 5-3-3-3-2-2-1; rest to change weight
B. 140 seconds in hollow plank

04.04.11

4 rounds for time

run 400 meters
95lb/65lb front squats (from the floor-not rack) X 20
pull-ups X 20

04.01.11

unload

03.31.11

A. spilt jerk X 2-2-2-2-2-2; rest ~ 60 seconds
B1. L-sit for 15 seconds X 4; rest 0 seconds
B2. AMRAP HSPUs X 4; rest 0 seconds
B3. AMRAP double unders in 60 seconds X 4; rest 60 seconds

03.30.11

3 rounds for time

155lb/95lb power cleans X 15
ring push-ups X 25
squats X 50

03.29.11

A. back squat X 10-8-5-3-3; rest to change weight
B. back squat X 2-2-2-2-2 with ~ 60% of the final 3 rep weight on the minute

03.28.11

AMRAP in 20 minutes

10 knees-to-elbows
20 burpees
run 425 meters

03.25.11

A1. wall walks X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 (unbroken); rest 60 seconds
B. ring superman hold-30 seconds
C. hollow plank-120 seconds

03.24.11

for time

100 walking lunge steps

825 meter run

60 games style push-ups

40 kettlebell swings @ 55lbs/35lbs

20 barbell thrusters @ 105lbs/75lbs

03.23.11

A. snatch grip deadlift X 10-8-4-2-2; rest to change weight
B. snatch grip high pull with ~ 50% of your 8 rep weight X 2 X 5 on the minute

03.22.11

for time

run 425 meters

10 muscle-ups

run 425 meters

15 L-pull-ups

run 425 meters

20 chest-to-bar pull-ups

run 425 meters

25 pull-ups

03.21.11

A. overhead press X 8-5-3-3; rest to change the weight
B. 20 wallball shots (unbroken) X 4; rest 60 seconds

03.18.11

the first open workout

AMRAP in 10 minutes

30 double unders
15 reps ground-to-overhead (75lbs/55lbs)

03.17.11

A. front squat X 10-8-4; rest to change the weight

B. front squat X 2 X 7 on the minute with ~ 60% of the 4 rep weight

03.16.11

for time

50 burpee pull-ups
830 meter run
50 kettlebell swings (70lbs/55lbs)

03.15.11

A1. toes-to-bar (strict) X 10 X 5; rest 0 seconds

A2. 1 length hand walk X 5; rest 0 seconds

A3. hollow plank 30 seconds X 5; rest 60 seconds

03.14.11

3 rounds for time

17 barbell thrusters @ 95lbs/65lbs
60 double unders
450 meter run

03.11.11

squat clean 3-2-1-1-1-1

03.10.11

for time

50 box jumps onto a 24in/20in box
run 800 meters
75 games style push-ups
run 800 meters
50 strict pull-ups
run 800 meters

The CrossFit Open

TPG will host a team for the CrossFit Open competition. The Open consists of a series of six workouts performed over a six week period. The top competitors and teams from the Open will advance to the regional competition which will be held in Texas in May.

Provided we have the necessary equipment, TPG will host each workout so our members may participate and have their scores validated. In order to do this, we need three types of people:

1) competing athletes
2) volunteers to judge (you must have at least 6 months experience @ TPG or a level 1 cert)
3) Fans!

Most workouts will occur on Friday evenings after the final training session. We will have a few on Saturday as well. I will give a detailed schedule in the coming days.

If you are interested in helping with judging or if you plan on competing, please join me for an informational meeting after the final workout this Friday, March 11 at 7:00 PM. Due to my general disdain of informational meetings and my general enjoyment of Friday evenings, it will be brief. Email me @ tpgbr1@yahoo.com if you're interested but can't make the meeting.

For more information about the Open, go here: https://games.crossfit.com/

Now, we just need to create a Haka.

03.09.11

A. deadlift X 10-8-4-2; rest to change weight
B. ring superman hold 15 seconds X 4; rest 30 seconds

03.08.11

for time

75 squats

20 knees-to-elbows

10 handstand push-ups

50 squats

20 knees-to-elbows

15 handstand push-ups

35 squats

20 knees-to-elbows

20 handstand push-ups

03.07.11

unload

repeat the following circuit for 15 minutes at a steady pace

10 pvc pass throughs

2 laps of bear crawl

10 ring rows

10 walking lunge steps

10 russian swings

10 wall ball shots

run 200 meters @ ~ 50%

then...

hollow plank for 60 seconds

Mardi Gras

TPG will be closed for the morning sessions only on Tuesday, March 8. We will be open as usual during the afternoon and evening.

03.04.11

5 rounds for time

95lb/65lb power snatch X 10
burpees X 20
pull-ups X 15

03.03.11

handstand/hand walk skill practice

+

A. push-jerk X 3-2-2-2; rest to change weight

B. push-jerk @ 60% of the final 2 rep weight from above X 2-2-2-2-2 on the minute

03.02.11

A1. L pull-ups X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 X 5; rest 0 seconds
A3. L sit for 20 seconds X 5;rest 60 seconds

03.01.11

2 rounds for time

30 ring push-ups
30 sumo deadlift high-pulls @ 95lbs/75lbs
run 800 meters
30 swings @ 55lbs/35lbs

02.28.11

front squat X 10-8-4-2; rest to change the weight
+
front squat X 2-2-2 with 90% of the above 2 rep weight (on the minute)

02.25.11

AMRAP in 22 minutes

run 400 meters
11 handstand push-ups
21 pull-ups

02.24.11

A. squat clean @ approximately 50% of 1RM X 3 X 8 on the minute; rest 60 seconds
B. 30 reps of power clean with the above weight AFAP (As Fast as Possible); rest 0 seconds
C. 50 v-ups AFAP; rest 60 seconds
D. 3-D plank (hollow, right, left) 30 seconds each X 2; rest 30 seconds

02.23.11

4 rounds for time

20 burpees with a lateral jump over a medicine ball
run 400 meters

02.22.11

A. push-press X 10-8-3-3-3; rest to change weight
B. turkish get-up X 3-3-3 (each side); rest 60 seconds

02.21.11

5 rounds for time

20 wall ball shots with a 20lb/15lb medicine ball
30 double unders

02.18.11

A. 3 position snatch cluster (power, hang squat, squat) X 10; 60 seconds rest
B. 50 hindu push-ups (un-timed)

02.17.11

Highest Round Possible in 20 minutes

Perform-
1 burpee
1 pull-up
1 kettlebell swing (55lb/35lb)

then...
2 reps of each movement, and so on, continuing for the duration of the 20 minute time period. Your score is your highest round completed. Fractions of rounds count.

02.16.11

A1. run 200 meters @ 80%-100% X 5; rest 0 seconds
A2. knees-to-elbows (strict) X 10 X 5;rest 0 seconds
A3. hollow plank for 35 seconds X 5; rest 60 seconds

02.15.11

"Grace"
135lb/95lb clean and jerk X 30

rest 2 minutes

run 800 meters

Your score is the sum of your "Grace" time and your 800 meter time.

02.14.11

A. front squat @ approximately 50% of 1 RM 2 X 12 @ 31X0 on the minute; rest 2 minutes
B. 100 sit-ups for time

02.11.11

Run 400 meters on the 0:00, 3:00, 6:00, 9:00 and 12:00 marks. Rest with the remaining time. At the 15:00 mark, begin performing double unders. Perform as many double unders as possible from 15:00 to 18:00. Your scores are your total run time and your total double under reps.

02.10.11

A1. turkish get-ups X 5 each side (heavy) X 5; rest 0 seconds
A2. 20 seconds in an L-sit X 5; rest 0 seconds
A3. 20 seconds in front plank X 5; rest 60 seconds

02.09.11

5 rounds for time

5 muscle-ups
10 power cleans @ 135lb/95lb
20 jumping lunges

02.08.11

deadlift X 10-8-4-1-1-1-1; rest to change weight

02.07.11

5 rounds for time

21 goblet squats @ 55lbs/35lbs
21 ring push-ups

02.04.11

A1. AMRAP L-pull-ups in 60 seconds X 5; rest 0 seconds
A2. AMRAP wall walks in 60 seconds x 5; rest 60 seconds
B. hollow plank for 30 seconds X 5; rest 30 seconds

02.03.11

A. power clean 2 X 10 on the minute @ approximately 50% 1RM
B. 24inch/20inch box jumps X 50 for time

02.02.11

"Helen"

3 rounds for time

run 400 meters
21 kettlebell swings @ 55lb/35lb
12 pull-ups

02.01.11

for time

21-15-9 repetitions of-

95lb/65lb overhead squats
knees-to-elbows

+

21-15-9 reps of-

burpees
hands-to-floor sit-ups

01.31.11

back squat X 10-8-4-1-1-1-1; rest to change weight

01.28.11

AMRAP in 20 minutes

70lb/55lb kb swings x 10
20lb/15lb wall ball shots x 15
400 meter run

01.27.11

A. snatch 2 X 10; rest to change weight
B. ring superman holds 20 seconds on/40 seconds off X 4

01.26.11

AMRAP in 15 minutes

10 burpees
10 pull-ups

01.25.11

A1. toes-to-bar X 10 (strict) X 5; rest 0 seconds
A2. pistols X 5 each side X 5; rest 0 seconds
A3. hollow plank for 30 seconds X 5; rest 60 seconds
B. muscle up practice

01.24.11

3 rounds for time

50 squats
50 double unders
15 handstand push-ups

01.21.11

A. squat clean X 5-3-1-1-1-1-1; rest long enough to change the weight
B. AMRAP in 3 minutes of squat cleans with 50% of your highest 1 rep weight on part 'a'

01.20.11

6 rounds for time

65lb/45lb barbell thrusters X 15
pull-ups X 15
run 200 meters

01.19.11

A. overhead press X 8-4-2-1-1-1
B. run 400 meters X 3; rest 90 seconds
C. accumulate 60 seconds in an L-sit

01.18.11

3 rounds for times

225lb/185lb deadlifts X 15
24inch/20inch box jumps X 25
70lb/55lb kettlebell swings X 10
hands-to-floor sit-ups X 25
rest 60 seconds between rounds

01.17.11

unload workout (un-timed)

20 wall ball shots
run 200 meters
circle bear crawl
20 reps kettlebell deadlift w/70lb/55lb
run 200 meters
crab crawl circle
farmers carry 100 meters
20 ring rows
1 lap of climbing around pull-up rig
20 medicine ball slings with a partner

01.14.11

10-9-8-7-6-5-4-3-2-1 repetitions of-

55lb/35lb kettlebell snatch (each side)
1 arm push-up (each side)

01.13.11

A. front squat X 2 X 10 on the minute; rest 120 seconds
B. bottom-to-bottom Tabata squats
C. hollow plank X 60 seconds

01.12.11

AMRAP in 20 minutes

run 400 meters
30 jumping lunges
200 meter plate carry with a 45lb/25lb plate

01.11.11

A1. AMRAP supinated strict pull-ups X 5 sets; rest 60 seconds
A2. AMRAP EROM HSPUs X 5 sets; rest 60 seconds

01.10.11

2 rounds for time

100 double unders
50 burpees
25 knees-to-elbows

01.07.11

A.deadlift X 15-8-4-1-1-1-1-1; Rest as long as it takes to change the weight or 10 seconds if the weight remains the same.

B.20 ring rows

01.06.11

for time
21-15-9 repetitions of-

95lb/65lb overhead squats
pull-ups
*run 400 meters after each set of pull-ups

Mr. Godbee and I along with others will be enjoying the game at The Londoner on Sherwood. Please join us! Call or text me at 225.288.7208 if you need directions.

01.05.11

With a continuously running clock-

perform 1 burpee the first minute
perform 2 95lb/65lb sumo deadlift high-pulls the second minute
perform 3 burpees the third minute
perform 4 sumo deadlift high-pulls the fourth minute
etc.

Continue alternating until the clock gets you.

01.04.11

A.push-jerk X 2 X 7 on the minute
B1.sprint 200 meters X 4; rest 5 breaths
B2.ankles-to-bar (strict) X 10 X 4; rest 60 seconds

01.03.11

21-18-15-12-9-6-3 repetitions for time

70lb/55lb kettlebell swing
ring push-ups

12.30.10

A. back squat X 2 X 10 on the minute
B. ring rows @ 3131 X 12 X 3; rest 60 seconds