22
Dec 2014

12/22/14

 

Deadlifts

3-3-3-3-3

 

12 Min. AMRAP

8 Ring Dips

12 Front Rack Lunges (95/65)

25 Double Unders

 

Weekly Challenge:

50 T2B for time

21
Dec 2014

12/21/14

 

"Sunday Surprise"

20
Dec 2014

12/20/14

 

"McGhee"

30 Min. AMRAP

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

19
Dec 2014

12/19/14

 

For Time:

Row 500 Meters (Buy In)

 

5 Rounds

10 Front Squats (115/75)

15 KB Swings (53/35)

Run 200 Meters

 

5 Rope Climbs (Buy Out) (sub for 25 pull-ups)

18
Dec 2014

12/18/14

 

"Throwback Thursday" (Compare to 4/22/14)

21-18-15-12-9-6-3

Hang Power Clean and Jerk (115/75)

T2B (sub sit-ups: 35-30-25-20-15-10-5)

17
Dec 2014

12/17/14

 

EMOM x 12 Min. (alternating)

5 OH Squats (155/105) (from the ground)

5 Burpee Box Jumps (24/20)

 

3 Rounds

Run 400 Meters

10 Power Snatches (95/65)

20 Goblet Squats (53/35)

16
Dec 2014

12/16/14

 

For Time: (3 Scores: 1) Mile time 2) Amount of Muscle-ups or Pull-ups 3) Rounds)

Min. 0-10

Run 1 Mile

 

Min. 10-15

Max Muscle-ups / Bar Muscle-ups / CTB Pull-ups

 

Min. 15-17

Rest

 

Min. 17-25

AMRAP

10 SDLHP (75/45)

15 Push Press (75/45)

20 Sit-ups

 

15
Dec 2014

12/15/14

 

Front Squats

3-3-3-3-3

 

For Time:

50 Burpees

50 Double Unders

50 Wallball Shots (20/14)

50 Double Unders

50 KB Swings (53/35)

 

Weekly Challenge:

Max pull-ups in 3 Min.

14
Dec 2014

12/14/14

 

"Sunday Surprise"

13
Dec 2014

12/13/14

 

For Time:

500 Meter Row

40 Thrusters (135/95)

30 Box Jumps (24/20)

20 Power Cleans (135/95)

100 Meters Sprint