All

12/30/2013

5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd

All

Challenge of the Week Dec 23-28, 2013

Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75
Compare to December 19, 2012

All

12/27/2013

10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd

All

12/23/2013

Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Compare to December 22, 2012

All

Challenge of the Week Dec 16-21, 2013

Helen
3 rounds for time:
400m run
21 Kettlebell swings 50/35lbs
12 Pull-ups

LVL1M: 200m, light weight, mod. Pull-ups
LVL1: 35/20lbs, mod. Pull-ups
LVL2: mod. Pull-ups
LVL3: RX'd

All

12/20/2013

Power Clean
3-3-3-3-3-3-3

Post heaviest load.

All

12/19/2013

3 rounds for time of:
12 Pullups
12 Pistols (alt. legs)
12 V-Sits

LVL1M: 2 rounds,mod pull-ups, squats, sit-ups
LVL1: mod. Pull-ups, asst. pistols,
LVL2: Mod. Pull-ups
LVL3: RX'd

All

12/18/2013

12 min AMRAP
5 Deadlifts 205/135lbs
7 Push-ups (hand release)
9 Wall Balls 20/15lbs
Post Rounds & Reps.

LVL1M: 6min, light weight
LVL1: 8min, 165/75lbs
LVL2: 10min, 185/115lbs
LVL3: RX'd

All

12/17/2013

Snatch
5-5-5-5-5

Post heaviest load.

All

12/16/2013

12-9-6-3-6-9-12 reps for time of:
Clean & jerk 115/75lbs
Toes-to-bars

LVL1M: 12-3 reps, light weight, hang knee raise
LVL1: 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd

All

Challenge of the Week Dec 9-14, 2013

The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd

All

12/13/2013

Overhead Squat
5-5-5-5-5

Post heaviest load.

All

12/12/2013

For Time:
Double unders 50-40-30-20-10x reps
Thrusters (105#/75#) 10-8-6-4-2x reps

LVL1M: singles, light weight
LVL1: doubles, 75/55lbs
LVL2: triples, 95/65lbs
LVL3: RX'd

All

12/11/2013

For Time:
Run 400 meters
Row 500 meters
50 Sit-ups
25 Back Ext.
25 Burpee Pull-ups

LVL1M: 200m, 250m, 25 sit-ups, 15 back ext. 25 Burpee mod pull-ups
LVL1: Burpee mod pull-ups
LVL2: RX'd
LVL3: RX'd

All

12/10/2013

Deadlift
5-5-3-3-1

Post heaviest load.

All

12/09/2013

12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd

All

Challenge of the Week Dec 2-7, 2013

The Sucky Seven
7 rounds for time:
7x Back squat @ body weight
7x Pull-ups
7x Burpees

LVL1M: 3 rounds, light weight, mod. Pull-ups
LVL1: 5 rounds, 60% BW, mod. Pull-ups
LVL2: 80% BW, mod. Pull-ups
LVL3: RX'd

All

12/06/2013

3 rounds:
1 min Double Unders
1 min Burpees
1 min altng Step-Ups 20"
1 min Situps

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips
LVL2: triple skips
LVL3: RX'd

All

12/05/2013

10-9-8-7-6-5-4-3-2-1 reps of:
Chest-to-bar pull-up
Box jump, 24/20

LVL1M: 10-6 reps, mod pull-ups, 20/16
LVL1: 10-4 reps, mod pull-ups, 20/16
LVL2: mod. Pull-ups
LVL3: RX'd

All

12/04/2013

3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd

All

12/03/2013

Push Jerk
5-5-3-3-1

Post heaviest load.

All

12/02/2013

5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd