31 December 2013

TUESDAY 31 December 2013

Wood”
Complet“e five rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull at 95 / 65 lbs
10 Thruster at 95 / 65 lbs
Rest 1 minute








Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

26 December 2013

THURSDAY 26 December 2013

4 rounds for time of:
500m Row
50 Air Squats

23 December 2013

MONDAY 23 December 2013

For time:

50 Box jumps
then five rounds of:
50 pound Dumbbell deadlifts, 10 reps
50 pound Dumbbell front squat, 10 reps
10 hand release push ups
then 50 Box jumps


17 December 2013

TUESDAY 17 December 2013

CINDY

AMRAP in 20 mins

5 Pull ups
10 Push ups
15 Air squats

12 December 2013

THURSDAY 12 December 2013

Deadlift

3-3-3-3-3

Rest

30 Clean and Jerk

Eddie deadlifting 335lbs

05 December 2013

THURSDAY 5 December 2013

3 rounds for time of:

Run 200m
25 Push ups
Run 200m
25 Air squats
Run 200m
25 Knees to elbows
Run 200m
25 Pull ups
Run 200m
10 Burpees

35min time cap


04 December 2013

WEDNESDAY 4 December 2013

REST DAY


03 December 2013

TUESDAY 3 December 2013

For time of:

50 Deadlifts @ 135lbs
40 Backsquat @ 115lbs
30 Clean and Press @ 95lbs

02 December 2013

MONDAY 2 December 2013

5 rounds of:

400m Run
15 Handstand pushups
15 Kettlebell swings, 1 pood
15 Wall-balls, 20lbs


27 November 2013

WEDNESDAY 27 November 2013

Filthy Fifty

For time of:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


26 November 2013

TUESDAY 26 November 2013

6 rounds for time of:

6 Back row @ 65lbs
6 Deadlifts @ 65lbs
6 Cleans @ 65lbs
6 Front squats @ 65lbs
6 Push Press @ 65lbs
6 Back squats @ 65lbs

25 November 2013

MONDAY 25 November 2013

For time:
1,500 Meter row
Then seven rounds of:
10 Deadlifts at 185 / 115 lbs
15 Games standard box jump 24 / 20 inch box