100-80-60-40-20 18:50

50 Deadlifts (115#)
40 Pushups
30 Knees-to-elbows
20 KB swings (53#)
10 Pullups
2 rounds for time

18:50

See previous effort

Soundtrack: RATM-The Battle of Los Angeles

Jonesworthy 28:32

Squats--KB swings (53#)--Pullups
80 squats--40 kb swings--20 pullups
64--32--16
48--24--12
32--16--8
24--12--6
12--6--3

See Gym Jones link

28:32

Soundtrack: Dinosaur Jr., Jesus Lizard, One Day As a Lion, Pearl Jam

1-2-3

1
Row 2,000M
7:51

2
Jonescrawl
10 Deadlifts @ bodyweight (205#)
25 Box jumps
3 rounds
6:31

3
Jonestown Sprint
65# Thrusters
Burpee-Pullups
20-10
8:02

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Run 3 miles 23:00

Run 3 miles
23:00

Soundtrack: Red shuffle

Wednesday

1
6x Deadlift
6x Row
6x Hang clean
6x Push press
6x Front squat
6x Pushup
3 rounds: 65#, 80#, 95#

then

2
Pullups/Ring dips
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

See Gym Jones

then
3
5 Weighted pushups, 4 rounds: 35#, 45#, 55#, 80#

No clock
Soundtrack: RATM-Evil Empire

600 and Power Cleans

1
100 Jump rope singles
10 Pushups
10 Situps
10 Squats
10 Pullups
10 Wall balls (1st rd.)/Kettle bell (35#) 1-arm swings (2nd rd.)/Box jumps (24") (3rd rd.)/Burpees (4th rd.)
15:09

then
2
Power cleans 5-5-5-5-5
125-125-145-155-165

Soundtrack: Guns N' Roses-Appetite for Destruction

Finish Pullups, KB, Burpees

Pullups
Kettlebell (53#) swings
Burpees
10-8-6-4-2-9-7-5-3-1
15:04

then
Tabata situps 8
Tabata pushups 12

Soundtrack: The Jesus Lizard-Down

75 Manmakers 19:20

75 Manmakers, 20# dumbells
19:20

Soundtrack: Red Shuffle

Monday

1: 20-15-10-5
75# Push press
Pushups with feet on 24" box
7:41

then
2 : Minute pullups
1 pullup the first minute, 2 the second minute, and so on until failure or inability to finish the pullups in 1 minute (compare July 28, 2009).
10 rounds complete (55 pullups total, first 4 rounds strict)

then
3: 25-25-25
GHD situps
Box jumps (24")
9:22

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Three

1: Tailpipe
P1 Rows 250M while P2 holds slosh pipe overhead, then switch
3 rounds
5:50

then
2: KB (53#)/Burpee
10 Kettlebell swings, 1 Burpee
10 Kettlebell swings, 2 Burpees
Up to 10 Burpees
10:41 (Compare April 16, 2009)

then
3: Deadlifts-5 sets of 5 reps
TS: 135-135-155-185-185
PH: 185-205-225-255-275

Soundtrack: Jane's Addiction-Nothing's Shocking

9-15-21

9-15-21
Thrusters (65#)
Box jumps (24")
Wall balls (10', 20# ball)
Burpees

13:47

Compare March 17, 2009

Hypoxia 250 15:40

10 Burpees
20 Knees-to-elbows
30 Box jumps (24")
40 Wall balls (10', 20#)
50 Push press (75#)
40 Wall balls
30 Box jumps
20 K2E
10 Burpees

15:40 total time

Soundtrack: Jane's Addiction-Strays

Compare May 26, 2009

100-80-60-40-20 17:03

50 Deadlifts (95#)
40 Pushups
30 Knees to Elbows
20 KB swings
10 Pullups

2 rounds

17:03

See Hypoxia

Soundtrack: Metallica, Slipknot

Power cleans, situps, back extensions

84 reps of:
Power clean (95#)
Situps
Back extensions

Partitioned as: 21-18-15-12-9-6-3 of each (see CF main site)

15:42

Soundtrack: Pearl Jam, Metallica, Slipknot

Dirty Dozen 23:34

25 Walking lunges
20 Pullups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 53#
30 Sit-ups
20 Hang squat cleans, 35 pound kettlebells
25 Back extensions
30 Wall ball shots, 20 pound ball
25 Pushups with feet on 24" box

23:34

Soundtrack: Metallica, Slipknot

1st night of bowling league: 477 (143, 174, 160) = 159 avg.