DAILY SCOREBOARD

MARCH 3, 2012

2012-03-03T11:22:00.000-08:00

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

MARCH 1, 2012

2012-03-01T18:10:00.000-08:00

amrap 20mins:

pull ups x 6

push ups x 8

calorie row x 10

FEBRUARY 29, 2012

2012-02-29T20:20:00.000-08:00

3RFT
155/105 barbell complex x 3
200m run
(1 complex = power clean + front squat + squat clean)

FEBRUARY 28, 2012

2012-02-29T07:35:00.002-08:00

within 10mins, find 1RM overhead squat

then 4RFT:

115#/85# hang power snatch x 7
24"/20" box jump x 7

FEBRUARY 27, 2012

2012-02-27T18:52:00.002-08:00

amrap in 8mins:

305/185 deadlift x 4

muscle up x 3

FEBRUARY 23, 2012

2012-02-24T08:03:00.000-08:00

amrap in 6mins:
pull up x 1
push up x 3
air squat x 5

1min rest

amrap in 6mins:
pull up x 3
push up x 6
air squat x 9

1min rest

amrap in 6mins:
pull up x 5
push up x 10
air squat x 15

FEBRUARY 22, 2012

2012-02-22T18:48:00.001-08:00

95/65 ohs x 21
muscle up x 10

95/65 ohs x 15

hspu x 10

95/65 ohs x 9
double unders x 100
95/65 sdhp x 9
hspu x 10
95/65 sdhp x 15
muscle up x 10
95/65 sdhp x 21

FEBRUARY 21, 2012

2012-02-21T17:24:00.000-08:00

amrap in 8mins:

knees to elbows

3min rest

2K row

1 mile run

FEBRUARY 20, 2012

2012-02-21T08:00:00.001-08:00

10RFT

95/65 push press x 10

burpee pull up x 10

5min rest

amrap 2pood/1.5pood russian kb swings in 5mins

FEBRUARY 18, 2012

2012-02-18T14:03:00.000-08:00

amrap in 3mins of:

*135/95 power clean x 3

push ups x 6

air squats x 9

1min rest

repeat for a total of 5 cycles.

FEBRUARY 17, 2012

2012-02-17T19:02:00.000-08:00

amrap 8mins:
5 burpees
7 pull ups
9 sit ups

FEBRUARY 16, 2012

2012-02-16T16:50:00.001-08:00

back squat
1x5 @ 80%
3x3 @ 90%
3x max reps @ 75%

FEBRUARY 15, 2012

2012-02-15T19:35:00.000-08:00

SIT DOWN HELEN

3RFT
800m run
1.5/1pood kbs x 35
air squat x 50

FEBRUARY 14, 2012

2012-02-14T17:49:00.000-08:00

amrap in 20mins of:

115/75 hang power clean x 15

air squats

400m run

-with your partner both working simultaneously, one person does cleans while other person squats.

-after person completes 15 cleans, they then swap movements

-after each person performs both movements, they both take off on the run

-score is completed rounds and total air squats

FEBRUARY 13, 2012

2012-02-14T05:14:00.000-08:00

amrap in 15mins:

double unders x 30
ring push ups x 12
200m run

FEBRUARY 11, 2012

2012-02-11T08:21:00.000-08:00

RANDY

75/55 snatch x 75

FEBRUARY 10, 2012

2012-02-10T16:48:00.000-08:00

deadlift

5x3

3x2

amrap @ 70% 1RM

FEBRUARY 9, 2011

2012-02-09T18:34:00.001-08:00

HELEN

3RFT

400m run

1.5pood/1pood kb swings x 21

pull up x 12

FEBRUARY 8, 2012 - MARY

2012-02-08T19:04:00.000-08:00

MARY

amrap in 20mins:

hspu x 5

alternating one-legged squats x 10

pull ups x 15

FEBRUARY 6, 2012

2012-02-07T06:54:00.001-08:00

1000m row

45/30 thruster x 50

pull up x 30

FEBRUARY 4, 2012

2012-02-06T06:02:00.000-08:00

7RFT

165/115 front squat x 7

c2b pull up x 7

STRICTLY ELIZABETH

2012-02-03T20:00:00.000-08:00

21-15-9

135/95 Power Cleans

Strict Ring Dips

FEBRUARY 2, 2012

2012-02-03T05:05:00.001-08:00

6RFT

500m row

2min rest

-slowest row time is score

FEBRUARY 1, 2012

2012-02-01T17:35:00.001-08:00

back squat
7x1

150 knees to elbows for completion

JANUARY 31, 2012

2012-02-01T13:16:00.001-08:00

2-person team/simultaneous work/total reps
800m sandbag run
rope climbs

100m butcher sprint 90/70
burpee pull up

double unders x 200
20/14 wall balls

1000m row
1.5pood/1pood kb swings

-person 'A' does 1st movement who dictates time for partner 'B' to accumulate reps in 2nd movement
-they swap roles after finishing all four stations
-score is BOTH total time and total reps

JANUARY 30, 2012

2012-02-01T13:15:00.001-08:00

BASELINE for time
5min rest
shoulder press
2x5
2x3
2x max reps @ 75%

JANUARY 28, 2012

2012-01-30T05:44:00.000-08:00

5 rounds for max reps:

bodyweight bench press

pull up

JANUARY 27, 2012

2012-01-27T16:50:00.001-08:00

3RFT
40/25 one-armed dumbbell hang squat clean thruster x 12 (6ea arm)
24/20 burpee box jump x 12
3min rest
3RFT
250m row
1.5pood/1pood kb swing x 15

JANUARY 26, 2012

2012-01-27T05:15:00.000-08:00

amrap 3mins:

75/50 snatch x 10

toes to bar x 10

2min rest

amrap in 5mins:

75/50 snatch x 10

toes to bar x 10

2min rest

amrap in 7mins:

75/50 snatch x 10

toes to bar x 10

JANUARY 25, 2012

2012-01-25T19:05:00.001-08:00

push press

5x2

1000m row

clapping push up x 50

800m run

JANUARY 24, 2012

2012-01-25T19:04:00.001-08:00

deadlift

60% x 7

70% x 5

80% x 3 e3mom for 9mins

JANUARY 23, 2012

2012-01-23T17:41:00.000-08:00

135/95 squat clean x 30

jumping pull up x 40

3min rest

155/110 power clean x 20

pull up x 30

3min rest

175/125 hang clean x 10

L-pull up x 20

JANUARY 21, 2012

2012-01-23T06:23:00.000-08:00

SMALL

3RFT

1000m row

burpee x 50

24/20 box jump x 50

800m run

JANUARY 20, 2012

2012-01-20T17:59:00.000-08:00

bench press
1x5 @ 75%
2x3 @ 80%
3 x max reps @ 85%

amrap in 6mins:
hspu x 3
ring dip x 6
clapping push up x 9

JANUARY 19, 2012

2012-01-20T06:40:00.000-08:00

5RFT

135/95 hang power clean x 5

front squat x 10

toes to bar x 15

JANUARY 18, 2012

2012-01-18T17:54:00.001-08:00

split jerk
7x1

5mins worth of L-sit holds

JANUARY 17, 2012

2012-01-17T17:13:00.000-08:00

5K run
-20/10 vest optional

JANUARY 16, 2012

2012-01-17T17:12:00.000-08:00

BRING A FRIEND DAY!

JANUARY 14, 2012

2012-01-15T06:28:00.000-08:00

within 10mins complete:
800m run
-find heaviest 1RM deadlift in remaining time
3min rest
within 10mins complete:
1000m row
-find heaviest 1RM shoulder to overhead in remaining time
within 10mins complete:
double unders x 300
-find heaviest 1RM overhead squat in remaining time

JANUARY 13, 2011

2012-01-13T16:44:00.001-08:00

10RFT
135/95 deadlift x 15
push up x 15

JANUARY 12, 2012

2012-01-13T06:28:00.000-08:00

5RFT

400M run

24/20 box jumps x 30

20/14 wall ball x 30

JANUARY 11, 2011

2012-01-11T17:42:00.001-08:00

emom until failure:

c2b pull up x 3

mu2 (muscle up 2) ring dip x 6

jumping air squat x 9

-increase pull up by one rep each minute

JANUARY 10, 2012

2012-01-11T06:39:00.000-08:00

bench press
5x1

amrap in 8mins:
40/25 dumbbell push press x 8
clapping push up x 8

JANUARY 9, 2012

2012-01-09T17:48:00.000-08:00

21-15-9

95/65 thruster

pull up

JANUARY 6, 2012

2012-01-06T17:07:00.001-08:00

amrap in 12mins:
300m row
225/155 deadlift x 10

abmat sit up x 200 for time

JANUARY 5, 2012

2012-01-06T10:39:00.000-08:00

amrap overhead squat in one attempt - 95/75
3min rest
snatch 5x1

750m row for time

JANUARY 4, 2012

2012-01-05T06:00:00.001-08:00

in one attempt, amrap hspu
1min rest
using hspu reps, 185/125 power cleans for time
2min rest
in one attempt, amrap c2b pull up
3min rest
using c2b pull up reps, 135/95 thrusters for time
3min rest
using time from thrusters, amrap c2b pull up
2min rest
using pull up reps, 185/125 power cleans for time
1min rest
using time from cleans, amrap hspu

JANUARY 3, 2012

2012-01-05T05:59:00.001-08:00

amrap in 12mins:

40/25 dumbbell hang clean to overhead x 6

ring dips x 8

rope climb x 1

in one attempt, amrap rope pull ups

-begins with hands on the rope (one hand directly on top of the other) and arms extended. you must pull your body up until your hands touch center of your chest. you may kip; do not use feet

JANUARY 2, 2012

2012-01-05T05:58:00.001-08:00

deadlift
70% x amrap in one attempt
80% x amrap in one attempt
emom for 6mins: 85% x 1

150 toes to bar for time

DECEMBER 30, 2011

2011-12-30T17:06:00.000-08:00

within 10mins:
50 burpees
find 1RM shoulder to overhead with remaining time

-3min rest-

within 8mins:
800m run
row for calories in remaining time

DECEMBER 29, 2011

2011-12-29T18:41:00.000-08:00

tabata mash up:

double unders

c2b pull ups

-3min rest-

1.5pood/1pood kb swings

jumping air squats

1000m row for time

DECEMBER 28, 2011

2011-12-28T18:45:00.000-08:00

amrap in 16mins:

100m backwards run

20/14 wall ball x 25

-perform 3 burpees every 2mins

DECEMBER 27, 2011

2011-12-27T19:08:00.001-08:00

3RFT
hand release push ups x 20
40/25 left hand overhead dumbbell walking lunges x 15
40/25 right hand overhead dumbbell walking lunges x 15
abmat sit ups x 40
400m run

DECEMBER 19, 2011

2011-12-19T17:14:00.001-08:00

5RFT

burpee x 15

90% front squat x 1

rope climb x 3

(using 90% front squat load) back squat x 5

DECEMBER 17, 2011

2011-12-19T17:13:00.001-08:00

5RFT
400m run
24/20 burpee box jumps x 10
95/65 sdhp x 10
95/65 thruster x 10
1min rest

DECEMBER 16, 2011

2011-12-19T17:12:00.001-08:00

push press for 5x1

2 rounds of:
amrap double unders in 1min
30sec rest
amrap push ups in 1min
30sec rest
amrap knees to elbows in 1min
1min rest

DECEMBER 15, 2011

2011-12-19T17:11:00.001-08:00

power clean
1x3
3x2
5x1

2-4-6-4-2
muscle up
24"/20" burpee over-the-box jump

DECEMBER 14, 2011

2011-12-14T17:26:00.000-08:00

amrap in 20mins:

200m run

225/155 deadlift x 12

vertical jump x 10

hspu x 8

DECEMBER 12, 2011

2011-12-13T13:56:00.000-08:00

every 2mins:
165/115 thruster x 5
2pood/1.5pood kb swing for reps in remaining secs
-workout is done once you've accumulated 100 kb swings

DECEMBER 10, 2011

2011-12-13T13:53:00.001-08:00

hspu x 10
250/175 deadlift x 15
30"/24" box jump x 25
pull up x 50
20/14 wall ball x 100
double under x 200
400m run with 45/25 plate

DECEMBER 9, 2011

2011-12-13T13:52:00.000-08:00

deadlift 5x3 for 3RM

5-10-15-20-15-10-5
clapping push up
jumping air squat

DECEMBER 8, 2011

2011-12-13T13:44:00.000-08:00

front squat 5x1 for 1RM

9-6-3
155/110 thruster
muscle up

DECEMBER 7, 2011

2011-12-13T13:43:00.000-08:00

amrap in 15

rope climbs x 2

20/14 wall ball x 20

200m run (front door to back garage door and back)

150 abmat sit ups for time

DECEMBER 6, 2011

2011-12-06T18:30:00.000-08:00

split jerk 7x1 for 1RM

3RFT

115/80 push press x 10

c2b pull up x 20

DECEMBER 5, 2011

2011-12-05T17:10:00.001-08:00

amrap in 20mins of:

250m row

push up x 25

turkish get up 5x1

DECEMBER 3, 2011

2011-12-05T17:09:00.001-08:00

deadlift
emom for 6mins @ 85%
e2mom for 8mins @ 90%
3 x max reps @ 80%

max height box jump (no arm swing)
-put hands either behind head or arms behind back

DECEMBER 2, 2011

2011-12-02T18:50:00.000-08:00

with 20/10 weighted vest:
1000m row
burpee pull up x 20
400m uneven farmer carry (men 32kg/24kg ... women 24kg/16kg)
24"/20" box jump x 40
400m uneven farmer carry

burpee pull up x 20
1000m row

DECEMBER 1, 2011

2011-12-02T12:24:00.000-08:00

7RFT

185/130 squat clean x 5

15' rope climb ascent x 3

NOVEMBER 30, 2011

2011-12-02T12:22:00.001-08:00

shoulder press
emom for 4mins @ 80%
e2mom for 6mins @ 85%
e3mom for 9mins @ 90%

max hspu in 5mins

NOVEMBER 29, 2011

2011-12-02T12:21:00.000-08:00

15-12-9

300m row

315/220 deadlift

30"/24" box jump

*start every set with a 300m row

NOVEMBER 28, 2011

2011-12-02T12:19:00.001-08:00

amrap in 45mins:

400m run

135/95 thruster for max reps in 2mins

'Cindy' round x 5

500m row

185/130 ground to overhead for max reps in 2mins

NOVEMBER 23, 2011

2011-11-24T05:38:00.000-08:00

amrap in 20mins of:
100m run (farthest door to back garage door)
135/95 ground to overhead x 10
bar-facing burpee x 10

NOVEMBER 22, 2011

2011-11-24T05:37:00.000-08:00

45/30 hang squat clean x 50
jumping pull up x 75
45/30 push press x 100
ghd sit up x 125

NOVEMBER 21, 2011

2011-11-21T17:15:00.000-08:00

tabata mash-up:

c2b pull ups

2pood/1.5pood kb swings

2min rest

find 1RM thruster within 10mins

2min rest

3RFT

double under x 50

knees to elbows x 25

muscle up x 5

NOVEMBER 18, 2011

2011-11-18T17:26:00.000-08:00

find heaviest 1RM front squat within 12mins, then follow immediately by:

for time:

400m run

225/155 deadlift x 50

400m run

NOVEMBER 17, 2011

2011-11-17T17:03:00.001-08:00

find heaviest 1RM on bench press within 12mins, then follow immediately by:

for time:
400m run
95/65 overhead squat x 45
400m run

NOVEMBER 16, 2011

2011-11-17T17:02:00.001-08:00

find heaviest deadlift 1RM within 12mins, then follow immediately by:

for time:
400m run
135/95 thruster x 30
400m run

NOVEMBER 15, 2011

2011-11-17T17:01:00.001-08:00

handstand push up

5 x max reps

-each set is an amrap; perform as many reps as possible in each set

-rest 3mins between sets

for time:

400m run

75/45 snatch x 75

400m run

NOVEMBER 14, 2011

2011-11-17T17:00:00.000-08:00

3 rounds of:

20/14 wall ball amrap in 2mins

knees to elbows amrap in 2mins

clapping push up amrap in 2mins

24/20 box jump amrap in 2mins

-FGB style

-rest 1min between rounds

-score is cumulative total reps

NOVEMBER 12, 2011

2011-11-14T18:47:00.001-08:00

5RFT
pistol squat x 12
L-pull up x 9
185/130 power clean x 6

3min rest

750m row for time

NOVEMBER 11, 2011

2011-11-14T18:46:00.001-08:00

emom for 10mins:
40yd sprint (measure out 40yds, 120ft, or 36m)
-20# weighted vest optional

3min rest

shoulder to overhead
5x1

2min rest

amrap 75/45 push press in one attempt

NOVEMBER 10, 2011

2011-11-14T18:45:00.001-08:00

deadlift
2x5 @ 75%
1x3 @ 80%
3 x max reps @ 85%

core

3 rounds for completion:
ghd sit up x 25
glute ham raise x 25

NOVEMBER 9, 2011

2011-11-14T18:44:00.000-08:00

8 tabata mash-up intervals (4 each)

-bodyweight bench press

-jumping air squat

add totals from each (for example: 43 bench/84 jump squats)

2min rest, then

for time:

1mile run

bodyweight power clean x 43 (using bench press reps from above)

burpee x 84 (using jump squat reps from above)

NOVEMBER 8, 2011

2011-11-14T18:42:00.001-08:00

amrap in 12mins:
hspu x 8
rope climb x 2

3min rest

amrap 24"/20" box jumps in 30secs
1min rest
amrap toes-to-bar in 30secs
2min rest

*calorie row*

NOVEMBER 7, 2011

2011-11-07T17:58:00.000-08:00

amrap in 20mins:

pull up x 5

push up x 10

air squat x 15

NOVEMBER 4, 2011

2011-11-04T18:04:00.000-07:00

amrap in 20mins:

burpee x 5

1.5pood/1pood kettlebell swing x 10

double under x 15

NOVEMBER 3, 2011

2011-11-04T18:02:00.000-07:00

2 mile run for time

5min rest

500m row x 3

-3min rest between efforts

NOVEMBER 2, 2011

2011-11-03T07:13:00.001-07:00

clean 3x1

bench 3x1

ohs 3x1

-add heaviest load for total

-clean is from ground; squat or power

-complete 3 sets at each movement before moving to next

-rest approx. 3-5mins between sets

NOVEMBER 1, 2011

2011-11-03T07:12:00.001-07:00

115/80 thruster x 21
pull up x 42
2pood/1.5pood kb swing x 21
thruster x 15
pull up x 30
kb swing x 15
thruster x 9
pull up x 18
kb swing x 9

max push ups in one attempt

OCTOBER 31, 2011

2011-11-03T07:11:00.001-07:00

box jump for max height

5 x 1

21-15-9

225/155 deadlift

handstand push up

-12min time cap

OCTOBER 28, 2011

2011-10-28T17:42:00.001-07:00

7RFT

155/105 snatch x 5

100m run

OCTOBER 27, 2011

2011-10-27T17:34:00.001-07:00

max double unders in 5mins

1min rest

400m uneven farmers carry
c2b pull up x 25
400m run
2-fer wall ball x 25
hip extension x 50
2-fer wall ball x 25
400m run
c2b pull up x 25
400m uneven farmers carry

OCTOBER 25, 2011

2011-10-26T10:09:00.001-07:00

1000m row for time

every 2mins on the minute for 10mins:

80% deadlift 1RM x 3/5/7/5/3

amrap of push ups in remaining time

0:00 - 3 deadlifts then max push ups in remaining time

2:00 - 5 deads, max push ups in remaining time

4:00 - 7 deads, max push ups in remaining time

6:00 - 5 deads, max push ups in remaining time

8:00 - 3 deads, max push ups in remaining time

score is total accumulated push ups

OCTOBER 24, 2011

2011-10-24T17:55:00.001-07:00

overhead squat

4x3

3 rounds:

95/65 overhead squats x 20

400m run

2min rest

OCTOBER 22, 2011

2011-10-24T11:21:00.000-07:00

5RFT:

155/105 squat cleans x 7

1.5/1.0 pood KB swings x 14

OCTOBER 21, 2011

2011-10-24T11:19:00.001-07:00

amrap of pull ups in 3mins

6min rest

amrap of 135/95 thrusters in 3mins

6min rest

amrap of pull ups in 2mins

4min rest

amrap of 155/105 thruster in 2mins

4min rest

800m run for time

OCTOBER 20, 2011

2011-10-24T11:18:00.001-07:00

3RFT

500m row

3min rest between efforts

-post slowest 500m time for score

back squat maintenance

50%1RM x 20

75% x 10

90% x 3

65% x 8

80% x 5

95% x 1

OCTOBER 19, 2011

2011-10-19T17:26:00.000-07:00

400m overhead walk 95/65

-squat snatch every time you set bar down

-repeat pyramid rep scheme of 1/2/3/4/5/4/3/2/1

-score it total time and number of times you set bar down

OCTOBER 18, 2011

2011-10-19T17:25:00.000-07:00

21-15-9

handstand push up

ring dip

push up

OCTOBER 17, 2011

2011-10-19T17:24:00.000-07:00

burpee x 20

deadlift 90%1RM x 1

2min rest

burpee x 15

deadlift 85%1RM x 3

2min rest

burpee x 10

deadlift 80%1RM x 5

2min rest

burpee x 15

deadlift 85%1RM x 3

2min rest

burpee x 20

deadlift 90%1RM x 1

-rx is completing each couplet in <1min30secs

-transition from burpees to deadlift in <5secs

max pull ups in one attempt