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Entries

  1. FIT
    good Hang Power Cleans, Wall Balls... 01:00

    A. HPC technique work and double under practice

    B. 5 minutes to complete
    3 rounds of
    10 HPC @ 75
    20 Wallballs @ 10

    *With time remaining complete as many double unders as possible*

    Rest 3 minute... read more

  2. FIT
    good Dumbbell Step Ups, Assault Bi... 00:35

    7 rounds
    45 seconds on
    15 seconds rest
    DB Step Ups with 15# DB
    Assault Bike
    35# KB, Russian Swings
    Row
    Wall Sit

  3. FIT
    great Banded Deadlifts, KB Swing, P... 01:00

    A. Banded Deadlifts - EMOM x 10 Minutes perform 2-3 reps.
    Focus on speed. Shoot for around 65% of 1RM.
    Did it at 113#

    B. For time:
    100 KB Swings (35#)
    Finishing w/ a 2 Minute Plank.
    Every time you... read more

  4. FIT
    great Angie - pull ups, push ups, s...

    "Angie"

    100 pull-ups (jumping pullups)
    100 pushups (on my knees)
    100 situps
    100 squats

    Finished in 25:33

  5. FIT
    good 5K Row 01:00

    5K Row: 23:37

  6. FIT
    good Fran @ 55#, 500m rowing inter... 01:00

    Fran at 55#
    21-15-9
    Thrusters and Pull ups (I did jumping pull ups)
    Finished in 6:52

    3x max effort 500m rowing intervals with 3 minutes of rest in between:

    1:56/2:06/2:11

  7. FIT
    good Fight Gone Bad 01:00

    3 rounds for reps:

    1 minute wall-balls (10#)
    1 minute SDHP (45#)
    1 minute box jump
    1 minute push-press (45#)
    1 minute calorie row
    1 minute rest

    246 reps

  8. FIT
    good Running, Burpee Pull Ups 01:00

    Run 550m
    40 burpee pullups
    Run 550m
    30 burpee pullups
    Run 550m
    20 burpee pullups
    Run 550m
    10 burpee pullups

    Did jumping burpee pullups. Finished in 25:56

  9. FIT
    good Deadlifts, Hang Power Clean, ...

    Quick but hard workout:

    10 rounds

    12 deadlifts
    9 HPC
    6 shoulder to overhead

    Used 65#.

    Finished in 18:35

  10. FIT
    good KB Swings, Burpees, Sit ups

    For time

    5 rounds
    30 KB swings (35#)
    30 burpees
    30 sit ups

    Finished in 27:17

  11. FIT
    good Diane - Deadlifts and HSPU 01:00

    Long warmup.

    Workout was Diane:

    For Time
    21-15-9
    Deadlifts at 125# and did scaled version of HSPU on a box on my knees
    Finished in 5:26

  12. FIT
    good Push Press 3RM, Jackie - Rowi... 01:00

    3rm at 100
    Hit 2 at 105 and failed on the third.

    Jackie:

    For Time
    1000m row
    50 thrusters (33#)
    30 pull ups (banded)

    Finished in 11:06

  13. FIT
    good 1RM Back Squat, Back Squats w... 01:00

    1RM Back Squat: hit 175# (previous PR)

    3x3 back squats at 75% with a 3 second pause at the bottom
    Did this at 135#

  14. FIT
    great 1RM Hang Power Clean, Air Squ...

    1RM Hang Power Clean - PR for 115#!

    The workout:

    3 rounds
    50 air squats
    7 ring muscle ups (14 banded pull ups)
    10 HPC @ 75#

    Finished in 10:28

  15. FIT
    good Deadlift, Sit ups, Double unders

    1 moderate deadlift - hit 175# without any problem. Didn't have enough time to go any heavier.

    The workout:

    10 minute AMRAP

    10 deadlifts (105#/Rx is 115#)
    20 sit ups
    30 double unders

    Finis... read more

  16. FIT
    good Strict Press, Push Press, Pus... 01:00

    1RM Strict Press: 75#
    1RM Push Press: 100#
    1RM Push Jerk: 115#

    Workout:

    5 rounds for time
    10 strict press (45#)
    10 bar over burpees

    Finished in 9:32

  17. FIT
    good Front Squat, Double Unders, P... 01:00

    Front Squat - 5rm with 3 sec pause at the bottom for each squat
    Hit 120#

    Workout:

    50-40-30-20-10
    Double Unders and Push Ups

    Finished in 13:32

  18. FIT
    1 mile run, KB swings, Burpees 01:00

    For time:

    1 mile run (8 minutes)
    100 KB swings (26#)
    100 burpees

    Finished in 24:36

  19. FIT
    good Rope climbs, Ring dips, Deadl... 01:00

    Practice rope climbs
    Practice ring dips

    Workout:

    3 rounds
    3 min AMRAP
    3 deadlifts (135#)
    7 push ups
    21 double unders

    1 minute rest between rounds

    3+22/3+12/3+3

  20. FIT
    1RM Power Clean, Running, Bar... 01:00

    1RM Power Clean - 105#

    Workout - 25 minute cap

    3 rounds
    800m run
    30 bar over burpees
    15 power cleans at 80#

    Finished 2 rounds and 400m run