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