Monday, 2/1/2016

Burpee Strong= 69 A1) (4 Sets for highest load) P. Press x 3, Push/Power Jerk x 2, Split Jerk x 1 Rest :30 A2) (4 Sets) Weighted Pull Ups x 6, Rest 3:00 (Optional to increase load each round but get 6 reps) at 40 past the hour: 3 rounds of: 250 meter row 10 Push/Power Jerk (95/135) (sub is 75% 1 RM Push Jerk) 5 Muscle Ups (sub 12 Pull Ups) 30 Double Unders Times: Jeff 10:31 Luis 12:19 Razor 15:41 Chuy 16:45 Verito 17:47 Miriam 22:17 Esdrel 14:00 Alma nft Raisa 14:33 JMac 17:23 Paige 14:25 Al 16:02 Fran 14:19 Mark 12:29 Vero 14:17 Comp prep: Stacey T2 Roberto Juarez Jess Steph Thurdays: Sean...

Sunday, 1/31/2016

“Sisson”  Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. Rounds: Vince 8+6 Roberto 7+4 Mark 7+1 3Dee 6+10 Sean 7+r Jill 7 Herman 6+5 Paige 6+187 Susan 5+8 Gordon...

Saturday, 1/30/2016

Burpee Strong= 71  3 rounds of: 200 meter run 15 kettlebell swings (16/24) 25 burpees 15 kettlebell swings (16/24) Row 250 meters *Rest 6 minutes between rounds Times: April 35:20 3Dee 32:41 Amy 36:49 Raisa 41:25 Tyler 41:41 CQ 37:56 Jill 31:45 Justin 32:30 Marcy 31:49 Luis 28:38...

Friday, 1/29/2016

Burpee Strong= 72   DeadLift -Every :30 seconds on the :30; 2 reps x 12 sets @ 70% 1RM; Speed is goal (touch and go w/o “over bounce” ) at 40 past the hour: “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squat 95#/65# Times: C-Note 22:16 Jeff 14:55 Luis 19:40 Shane 18:25 Isa 17:26 Christy 20:24 Z 21:52 Verito 20:51 Chuy 18:44 Raisa 20:25 Miriam 21:32 Donna 20:54 Jill 22:00 Al 23:51 Dan T 25:42 Alissa 16:04 mod Roberto 22:26 Andrew 24:00 D 20:31 Hollywood 19:14 mod Caileigh 26:00 Carmen 22:34 Other: Phil Luis Intro: Teresa...

Thursday, 1/28/2016

Burpee Strong= 73  Power Jerk + Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2 at 45 past the hour: AMRAP in 7 minutes of: 100#/65# pound Thruster, 3 reps 3 Chest to bar Pull-ups 100#/65# pound Thruster, 6 reps 6 Chest to bar Pull-ups 100#/65# pound Thruster, 9 reps 9 Chest to bar Pull-ups 100#/65# pound Thruster, 12 reps 12 Chest to bar Pull-ups 100#/65# pound Thruster, 15 reps 15 Chest to bar Pull-ups 100#/65# pound Thruster, 18 reps 18 Chest to bar Pull-ups 100#/65# pound Thruster, 21 reps 21 Chest to bar Pull-ups… Rounds: Cori 15 3Dee 18+5 Jeff 15+3 rx Luis 12 rx Shane 9+12 rx Karen nfr Christy 15+6 Diana 12+15 Carmen 12+15 Alissa 15 Miriam 12+6 Raisa 12+13 JMac 12 Al 12+3 McC 12 rx Amy 12+6 Roberto 12+4 rx Bull 12+3 rx Dan T 12 rx Ricky 12+11 rx Amanda 12 Donna 15 Andrew 12+15 rx Herman 12+1 D 12+8 Vero 12+14 CQ 12 Eli 12+14 Randy 12+6 Other: Susan John Sean Alissa Stacey McC...