Sunday, October 14, 2012 - Workout

3 Rounds Standard Warm-Up

Then

For Time:
3 Rounds -
- 800m Run
- 21 Push-Ups
- 63 Double Unders (200 Singles)

Post time and any mods to comments.

Thursday, October 11, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Bench Press (3, 3, 3+)

Then

For Time:
- 800m Run
- 50 Thrusters (45/35)
- 30 Pull-Ups

Post BP AMRAP weight and reps, time, thruster weight and any mods to comments.

Wednesday, October 10, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Front Squat (3, 3, 3+)

then

AMRAP in 15 Minutes -
- 400m Run
- 5 Hang Squat Cleans (135/95)
- 10 Sit-Ups
- 15 Double Unders (50 Singles)

Post FS AMRAP and weight, AMRAP total and partial rounds as well as squat clean weight, and any mods to comments.

Monday, October 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (3, 3, 3+)

Then

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Post time, BJ height, and any mods to comments.

Thursday, October 4, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bench Press (5, 5, 5+)

Then

AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.

Wednesday, October 3, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Front Squat (5, 5, 5+)

Then

Conditioning:

For Time -
- 50 Double Unders
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Post Front Squat AMRAP weight and reps, workout time, sandbag weight, and any mods to comments.

Monday, October 1, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5 - 5 - 5+)

Then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post PC AMRAP weight and reps, workout time, and any mods to comments.