All

Challenge of the Week Nov 25-30, 2013

"Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd

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11/29/2013

5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs

Rest 3 minutes between rounds, total reps and calories = score

LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.
Compare to November 17, 2012

All

11/28/2013

100 Squats for Time!

LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd + 20/10lbs vest

All

11/27/2013

20min AMRAP of:
Buy in: 200 Double Unders
With remaining time, complete as many rounds as possible of:
200m Run
5 Handstand Push-ups
10 Hang Power Cleans 115lbs/75lbs
15 Wall Balls 20/15lbs

LVL1M: 10min, single skips, mod. Push-ups, light weight, low targets
LVL1: 15min, double skips, mod. Push-ups, 95/55lbs
LVL2: Triple skips, mod. Push-ups, 105/65lbs
LVL3: RX'd

All

11/26/2013

Deadlift
3-3-3-3-3-3-3

Post heaviest load.

All

11/25/2013

10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

All

Challenge of the Week Nov 18-23, 2013

3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd

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11/22/2013

Squat Cleans
2-2-2-2-2-2-2-2

Post Heaviest load!

All

11/21/2013

3 rounds for time:
10 Handstand Push-ups
20 Burpees
30 Squats

LVL1M: 2 rounds, 5 push-ups, 10 brupees, 15 squats
LVL1 & LVL2: Mod. Push-ups
LVL3: RXd

All

11/20/2013

Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups

Add two reps per round. Post total reps added together.

LVL1M:4mi, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd

All

11/19/2013

Shoulder Press
3-3-3-3-3-3-3

Post heaviest load.

All

11/18/2013

8 rounds of:
5 OH Squats 75/45
20 Double Unders

LVL1M: 4 rounds, Front squats, single skips
LVL1: 6 rounds, 55/25lbs, double skips
LVL2: 65/25lbs, triple skips
LVL3: RXd

All

11/16/2013

3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd

All

11/15/2013

10 rounds of:
7 Burpees
7 Knees to elbows

LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd

All

11/14/2013

5x1min Rowing
2min Break between rounds

Post total distance added together.
All levels

All

11/13/2013

4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd

All

11/12/2013

Front Squats
5-5-5-5-5

Post heaviest load.

All

Challenge of the Week Nov 11-16, 2013

Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20"
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps

LVL1M: 3 rounds, 200m, light weight, 20/16
LVL1: 4 rounds, 20"/16", 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd

All

Challenge of the Week Nov 4-9, 2013

400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd

All

11/08/2013

Clean and Jerk
5, 5, 3, 3, 1 reps

Post heaviest load.

All

11/07/2013

For time:
50 Squats
500M Row
100 Squats
500M Row

LVL1M: 25, 250m, 50, 250m
LVL1: 35, 350m, 75, 350m
LVL2: RXd
LVL3: RXd

All

11/06/2013

For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd

All

11/05/2013

4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd

All

11/04/2013

10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd

All

11/02/2013

Tabata Bottom to Bottom Squats
Followed by
1 mile run

Time includes Tabatas and run.

LVL1M: mile run
LVL1: mile run
LVL3: mile run
LVL3: RXd

All

11/01/2013

Snatch Grip Deadlift
5-5-5-5-5

Post heaviest load.