Wednesday, June 20, 2012

Teams of 1 male & 1 female complete 8 rounds of:
Swayze died on 9/14/09
9 Thursters (75,115)
14 Box Jumps
9 GHD's

Cash out: 87 Dubz each (Dirty Dancing was released in 1987)

1 partner does goblet squats (35,53) while the other partner completes 1 round.  Partners switch after every round.  Each partner will complete 4 rounds total.

For time + total reps on squats!

Tuesday, May 29, 2012

Overboard

5 rounds for time of:

50 Dubz
40 Air Squats
30 Situps
20 KB Swings (36,53)
10 Push Press (75,95)
Mad Max

15 minute AMRAP of:

3 Clean & Jerk (75,115)
1 Burpee Box Jump
3 C&J
2 Burpee Box Jumps
3 C&J
3 Burpee Box Jumps
Etc....

Add 1 burpee box jump every round.  Score is highest round of Burpee Box Jumps completed.
Blow Out

15 CTB Pullups
15 Clean & Jerk (75,115)
12 CTB Pullups
12 C&J (85,125)
9 CTB Pullups
9 C&J (95,135)
6 CTB Pullups
6 C&J (105,145)
3 CTB Pullups
3 C&J (115,155)

For time!

Blade Runner

Buy in 400m Run

7 rounds of:

9 KB Swings
6 HSPU
3 Power Cleans (115,185)

Cash out 400m Run

License to Drive...

4 rounds for time of:

5 tire flips
10 seated box jumps (from a seated position on a wall ball) (18", 24")
15 Windshield Wipers
200m Gassers

1 Gasser = from start, run to 25m & back to start, 50m & back to start, 100m back to start

Thursday, May 10, 2012

Weird Science

3 rounds of:

2:00 pullups
2:00 burpees
2:00 Box Jumps (18,24)

2:00 min rest between rounds.

Score is total reps completed for all 3 rounds.