11/30/11

Deadlift -5-5-5
then
Press 5-5-5

11/29/11

For 10 Intervals -
Row 30 seconds
Rest 30 seconds

score as total calories

11/28/11

Back Squat 5-5-5
then
Bench Press 5-5-5

11/23/11

Weighted Pull-Ups 5-5-5

then

AMRAP in 10 Minutes of 

Double Unders 

11/22/11

Back Squat 5-5-5
then
Press 5-5-5

11/21/11

3 Rounds, AMARAP in 3 Minutes -
3 315lbs Deadlift
3 165lbs Power Cleans
3 Handstand Push-Ups

Rest up to 3 minutes between rounds.
Scored as the average of all rounds.

11/19/11

Weighted Pull-Ups 5-5-5
then
100 75lbs Sandbag Cleans
For Time

11/18/11

Front Squat 5-5-5
then
Bench Press 5-5-5

11/17/11

“Jackie”
For Time -
1000m Row
50 45lbs Thruster
30 Pull-Ups

11/16/11

Deadlift -5-5-5

then

Press 5-5-5

11/15/11

Weighted Pull-Ups 5-5-5
then
“Elizabeth”
21-15-9 of:
135lbs Cleans
Ring Dips

11/14/11

Back Squat 5-5-5
then
Bench Press 5-5-5

11/12/11

Front Squat 5-5-5
then
Bench Press 5-5-5

11/11/11

Weighted Pull-Ups 5-5-5
then
150 Double Unders
For Time

11/10/11

Deadlift -5-5-5
then
Press 5-5-5

11/9/11

“Fran”
21-15-9 of -
95lbs Thrusters
Pull-Ups

11/8/11

Back Squat 5-5-5
then
Bench Press 5-5-5

11/7/11

“Ted”
50-40-30-20-10 for Time of -
24” Box Jumps
75lbs Sandbag Cleans
Push-Ups

11/5/11

"Tabata This"
Tabata Row  (for calories)
Tabata Squat
Tabata Pull-Up
Tabata Push-Up
Tabata Sit-Up
Rest 1 minute between stations.
Scored as the total reps.

11/4/11

Front Squat 5-5-5
then
Bench Press 5-5-5

11/3/11

Squat Clean 3-3-3
then
150 Burpees
For Time

11/2/11

Deadlift -5-5-5
then
Press 5-5-5

11/1/11

Weighted Pull-Ups 5-5-5
then
“Grace”
30 Reps for Time of -
135lbs Clean & Jerk

10/31/11

Back Squat 5-5-5
then
Bench Press 5-5-5

10/28/11

Snatch
1RM

Clean & Jerk
1RM

10/27/11

Front Squat 5-5-5
then
Row 2K

10/26/11

Squat Clean  3-3-3-3-3
then
“Treadful - Short”
For Time -
Flip Tire for 50m

10/25/11

Snatch Balance 5-5-5
then
100m Sprints