Run 3 miles

Ride indoor bike 30:00

500

5-10-15-20-25-20-15-10-5
Pullups
Situps
Pushups
Squats

29:53

40

40 reps of each of the following:

Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders

3 rounds of 14, 13, 13 reps
16:10

TBS 15:04

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

15:04
Soundtrack: Audioslave-Audioslave

Burpee variations etc.

10 Hang cleans (115#)
10 Burpee side jumps over bar
5 rounds

then

10 Burpee pullups
10 Knees-to-elbows
5 rounds

23:04

Run intervals on treadmill, 3.1 miles

1 minute at 6 mph, 1 at 7, 1 at 8, 1 at 9, 1 at 10
Repeat to 3.1 miles
2% grade

Deadlifts, Pullups, Situps

30 Deadlifts (155#), 30 Situps, 15 Pullups
20 Deadlifts (155#), 20 Situps, 10 Pullups
10 Deadlifts (155#), 10 Situps, 5 Pullups
9:28

Ride indoor bike 30 minutes

Avg. HR 148
Max 176

Burpee Pullups, Thrusters

15-10-5-10-15
Thrusters 75#
Burpee Pullups
20:12

Soundtrack: Audioslave, Metallica

Ride indoor bike 30:00

Avg HR 155, max 176

Trail Run 27:18

Trail Run 33:36

Row, Dead Lift

P1: Row 250M
P2: 135# Deadlifts, as many as possible until P1 finishes rowing
5 rounds total

P: 145 total deadlifts

Pullups, SDHP, Angry Chair, K2W

10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pulls
Pullups

Then:
10 Situps in Angry Chair, 10 Knees to waist
5 rounds


Soundtrack: Audioslave, White Stripes

Deadlifts, Pushups, Situps

135# Deadlift:
30 seconds lifting, 30 seconds static hold, 2 minutes, then repeat.
Total Deadlifts: 62

Then:
Partner Pushups (1-10-10), 100 total
Partner Situps (1-10-1), 100 total

Soundtrack: Audioslave-Audioslave

3 Clapping pushups
5 Pullups
7 KB swings (53#)
9 Situps
10 rounds

13:22

Soundtrack: Audioslave-Audioslave

2,000M Row + 200

Row 500M, under 2:00
25 Wall balls (20#)
25 Box jumps (24")
4 rounds

21:44

Soundtrack: Shop Time II

Run hill, pushups

Up and down hill, then 10 pushups.

10 rounds

Hike Camelback Mountain

4 x 20 minutes

1 Pullup
1 Box jump (24")
1 Push press (75#)
1 Situp
Then 2 of each, then 3 and so on for 20 minutes

12 rounds complete (78 reps of each)

Soundtrack: Shop Time III

Run 3.5 miles 26:41

To the bridge and back.

600

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

14:03

Soundtrack: Shop Time III

Sunday of the Hilly Hundred

50.57 miles, 3:38

Deadlifts, Pullups, Situps

5 reps each at: 135, 165, 185, 205, 225, 255, 225, 205, 185, 165, 135

10 Pullups with 45# weighted vest

Pullups: 10-8-6-4-2

Situps: 1-2-3-4-5-6-7-8-9-10

Ride rollers, 10 miles, 28:32

1 - 2 - 3

1
10 Box jumps 24"
10 Pushups
10 Rounds
8:26

2
Tailpipe
250M row
Slosh Pipe hold
3 rounds
6:30

3
5-10-15-20
Knees-to-elbows
Situps
5:15

Soundtrack: Metallica, Slipknot

These Burpees Suck 13:04

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

Ride 27.18 miles, 1:27

"32" route.

4 start at 1

Pullups
Box jumps (24")
Clapping pushups
KB swings (53#)
1 of each, then 2 of each, and so on, as many reps as possible in 15 minutes

10 rounds complete

Soundtrack: Shop Time I

Ride 8.65 miles, hill repeats

Willow Road.

Ride 10.5 miles on rollers 32:00

5 at 55 17:26

Pullups
Thrusters (75#)
Pushups
Box jumps
Situps
10-9-8-7-6-5-4-3-2-1

17:26

Soundtrack: Shop Time I

Christine 12:24

500M row
12 - Deadlifts (205#)
21 Box jumps (24")
3 rounds

12:24

Soundtrack: Metallica, Slipknot

Ride 20.42 miles, 1:07

Run 3 miles 22:48

54 x 3

21-15-9-6-3
Pullups
Box jumps (24")
Pushups
8:06

then

Overhead slosh pipe walk, 35 yards x 3

Soundtrack: Shop Time III

Ride intervals on rollers, 11.74 miles, 36:00

3 minute warmup, then 1 minute at 15-16mph followed by one minute at 24-26mph, 15 rounds total, then 3 minute cooldown.

4 x 55 + +

75# Thrusters 10-9-8-7-6-5-4-3-2-1
P1 does 10, P2 does 10, P1 does 9, etc.

Situps 10-9-8-7-6-5-4-3-2-1
P1 does 10 situps while P2 carries 35# and 53# KBs 70 yards
then switch. KB carry is only during the first 5 rounds.

Pullups 10-9-8-7-6-5-4-3-2-1
P1 does 10, P2 does 10, P1 does 9, etc.

Pushups 10-9-8-7-6-5-4-3-2-1
P1 does 10 pushups while P2 carries 35# and 53# KBs 70 yards
then switch. KB carry is only during the first 5 rounds.

29:07

Soundtrack: Shop Time III

Ride 26.5 miles, 1:19

Group of 8, church route.

40

40 reps of each of the following:

Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders

2 rounds of 20 reps each

P: 16:26

T: 17:23 (39)

Soundtrack: Shop Time III

Ride 20.41 miles, 1:08

Solo, windy, 156th Street loop.

180 Benchmark

400m
50 sit-ups
40 air squats
30 pushups
20 box jumps 24"
10 burpees
400 m
1 round for time

7:52

http://www.crossfit180.com/2010/09/saturday-was-grand.html

My first workout at new Crossfit180

First workout at Brad's sweet new box: Crossfit 180

All lifts with barbell at 85#

21 Cleans
10 V-ups, 20#
10 Pullups
200 meter run
15 Squat cleans
10/10/200
9 Thrusters
10/10/200
6 Squat clean thrusters
10/10/200
3 Burpee squat clean thrusters
10/10/200

16:16

Ride intervals on rollers, 13.67 miles, 38:00

Warmup 4 minutes
then
:30 at 19-20 mph
:30 at 26-27 mph
15 rounds

2 minute break

:30 at 19-20 mph
:30 at 26-27 mph
15 rounds
then
Cooldown 4 minutes

Ride 25.62 miles, 1:24

Group of 8

Ride 31.72 miles, 1:40

Group of 4

Ride 20.41 miles, 1:05

156th Street Loop, solo

240

Push press 65#
Box jumps 24"
Pushups
Angry chair situps/back extensions (split the reps)
30-20-10

11:15

Soundtrack: Shop Time III

Helen 9:57, situps

Run 400M
12 Pullups
21 KB swings (53#)
3 rounds
9:57

then

Partner situps (100 total)

Soundtrack: Shop Time III

Ride 26.36 miles, 1:24:00

Group of six, church route in reverse

Ride 20.55 miles, 1:08

Solo, 156th Street loop

Ride 27.88 miles, 1:32:00

Ride 26.24 miles, 1:26:00

Ride 8.96 miles, hill repeats

Ride 8.96 miles, hill repeats, 36:00.

Ride rollers, 20 miles

.75 miles at 19-20mph, then .25 miles at 25-26mph. 5 miles then 2 minutes rest, 4 rounds.

Ride 20.44 miles 1:06:22

156th Street loop, solo.

Half-TBS (5:21), Tailpipe

Ride 10.77 miles, 35:00

18.46 mph. Some small hills, some sprints.

Ride 35 miles

35 miles, 1:57, 17.95 mph

Lots of hills

Ride 20.42 miles

20.42 miles, 1:07, 18.29 mph, 156th Street Loop

Push, jump, row, plank

10 Box jumps (24")
10 Pushups
10 rounds
7:51

then

P1: Rows 250M
P2: Plank position
3 rounds total

Soundtrack: Shop Time III

Ride 20.36 miles

Ride

20.36 Miles

1:13:00

16.73

Ride 25.22 miles

Ride 25.22 Miles

1:16:00

19.91

Duathlon downtown

44/143   6/11  M 40  
Run 2 miles 16:46.2 ( 68)  
T1: 01:00.0 (141)  
Ride 12.4 miles 0:37:45.8 (19.7 mph/ 58)  
T2:01:58.6 (100)  
Run 3.1 miles 0:23:26.2 (07:32.6/ 19)         
Total: 1:20:56.7

Run 1.97 miles 14:54

7:34 pace

Partner 300

Knees-to-waist 1-10-1 (total of 100)
Deadlifts (165#) 1-10-1 (total of 100)
Pushups 1-10-1 (total of 100)

Soundtrack: Shop Time III

Ride 29.17 miles 1:35:00

Rounds

Pullups
Box jumps (24")
Clapping pushups
Back extensions
KB swings (53#)

round of 1 each, then 2, then 3, until any set is broken

Total 10 rounds, 55 reps each

Soundtrack: Metallica, Slipknot

Ride 25.42 miles 1:20:42

Ride 20 miles 1:04:28 mytd: 111.67

156th St. Loop

CF Helen 10:02

400M run
12 Pullups
21 KB swings (53#)

3 rounds

10:02

Soundtrack: Metallica-Death Magnetic

Ride 12.5 miles on rollers 35:03, mtd: 91.67

.75 miles at about 20mph, followed by .25 miles at about 26/27 mph.

12.5 miles total, 35:03

Soundtrack: Metallica-Death Magnetic

Sprint Triathlon 1:17:53

296/561  39/57  PETE HUBER  M 40  
S: 15:14.3 (447)  
T1: 02:24.2 (394)  
B: 0:33:39.5 (17.8 mph/350)  
T2: 01:48.0 (224)  
R: 0:24:47.4 (08:15.8/183)         
Total: 1:17:53.4

Ride 10 miles on rollers 27:02

Sledding Hill Run and Pushups

P1 Runs the sledding hill once while P2 does 10 pushups, then switch
10 total rounds
11:44

Then 5 trips up & down, no rest, no clock.

Ride 9 miles

Two 4.5 mile rides on mountain bike.

Ride 20.17 miles 1:16:00

Ride rollers, 10 miles 27:36

10 miles
27:36
2 minute break at 5 miles

400

10 Pullups
10 Situps
10 Rounds
then
10 Box jumps
10 Pushups
10 Rounds

26'03"

Soundtrack: Rollins Band-Weight

Ride rollers, 10 miles 28:18

10 miles
28:18
2 minute break at 5 miles

Run 3.5 miles 26:07

To the bridge and back.

Ride rollers, 10 miles 32:21

10 miles
32:21
2 minute break at 5 miles

Forgot the fan again

Run, steps, run

Run 14:03
Up and down 73 steps 7 times
Run 12:45

In Michigan

TBS 12:33

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

12:33

Soundtrack: Pearl Jam-Pearl Jam

300 of Sorts (PM)

50 Deadlifts (135#)
40 Pushups
30 Situps
20 KB swings (53#)
10 Pullups

2 rounds

P: 13:59
T: 15:14

Soundtrack: Metallica-St. Anger

Run 3.1 miles 22:59 (AM)

To the T and back.

Beyond Burpees 95# 18:39

10 Burpee box jumps (24")
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)

5 rounds

18:39

Soundtrack: Shop Time I

Run 3.5 miles 27:06

Run to the bridge and back.

27:06

Three

1
15-10-5-10-15
Pushups
Sumo Deadlift High-Pull, 53# KB on 2 boxes

2
50 Knees-to-chest

3
15-10-5-10-15
Pullups
Thrusters (75#)

P: 22:44
T: 23:25

Soundtrack: Shop Time II

Row, Clean

Row 500M (under 2:00)
30 Hang cleans (115#)
Row 1,000M (under 4:00)
20 Hang cleans (115#)
Row 2,000M (under 8:00)
10 Hang cleans (115#)

19:26

Soundtrack: Shop Time I

Stuff

Warm up:
Run 200M
Row 500M 1:45 pace
5 Snatch 95#

Then:
Partner pushups 1-10-1 (100 total)
Partner situps 1-10-1 (100 total)
15 Pullups
5 (each arm) One-arm clean and jerk, 35# KB
5 (each arm) One-arm suitcase deadlifts, 95#

Soundtrack: Green Day-Insomniac

Run 3.5 miles 27:38

To the bridge and back.

27:38

Filthy Fifty 37:02

50 Box jumps, 24 inch box
50 Pull-ups
50 Kettlebell swings, 53#
50 Walking lunge steps
50 Knees to chest/waist
50 Push press, 45#
50 Back extensions
50 Wall balls, 20#
50 Burpees
50 Double unders

37:02

365

Pullups
Situps
Box Jumps
Pushups
Kettlebell swings (53#)

Round of 30 each
Rest 2 minutes
Round of 23 each
Rest 2 minutes
Round of 20 each

25:32

Soundtrack: Shop Time I

Run 3.3 miles, new shoes

Easy pace, some small hills.
26:52

First run in new Mizunos.

Push Press and Burpees

10 Push press 75# (first 2 rounds 95#)
10 Burpees
10 Rounds

19:19

Soundtrack: Shop Time II

Sledding Hill Run - 20x

20 times up and down.

Christine + Helen 29:18

500M row
12 Deadlifts (205#)
21 Box jumps (24")
3 rounds

then

400M run
12 Pullups
21 KB swings (53#)
3 rounds

29:18

Soundtrack: Shop Time I

Cindy 16 Rounds

5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes

16 rounds total: 80 pullups, 160 pushups, 240 squats

Soundtrack: System of a Down-Toxicity

Big Five 55 @ 185# 19:51

53# KB swings (53#)
53# KB goblet squats (53#)
24" Box jumps
Burpees
185# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1

19:51

Soundtrack: Metallica, Slipknot

Run 3 miles 23:29

Run 3 miles.

23:29

Partner Stations

1 minute of each of the following:
Wall ball
Pullups
Box jumps (24")
Pushups
Situps
Then 1 minute rest
3 rounds

TS: 58 wb, 38 pullups, 43 jumps, 81 pushups, 62 situps = 282
BS: 46 wb, 14 pullups, 34 jumps, 79 pushups, 76 situps = 249
PH: 52 wb, 49 pullups, 58 jumps, 85 pushups, 75 situps = 319

Soundtrack: Shop Time I

Crawl & Sprint

Jonescrawl
10 Deadlifts (bodyweight, 195#)
25 box jumps (24")
3 rounds
5:31

then

Jonestown Sprint
Push press (75#)
Burpee pullups
20-10
6:52

Soundtrack: Shop Time I

Sledding Hill Run

15 trips up & down

Miscellaneous

Partner Pushups, 100 total

Partner Situps, 100 total

10 Pullups with weight vest (45#)

10 Pullups

Run 1/4 mile

Soundtrack: Shop Time I

Thrusters, Row

Thrusters (65#)
P1 does 1 P2 does 1
P1 does 2, P2 does 2
and so on to 10 then back down to 1
100 total

then

Row 2000M
7:52

Soundtrack: White Stripes-Icky Thump

Cindy 14 rounds

5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes

14 rounds total: 70 pullups, 140 pushups, 210 squats

Soundtrack: Shop Time I

These Burpees Suck Even More 24:54

10 Pullups
20 KB Swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
50 Situps
40 Pushups
30 Box jumps
20 KB Swings
10 Pullups

24:54

Soundtrack: Shop Time I

75 Manmakers 17:23

260

15 Burpee pullups (bar at 8'-4")
50 Squats
4 rounds

19:20

Soundtrack: Shop Time I

250

35 Burpees
30 Situps
25 KB Swings (53#)
20 Pullups
15 Pushups
2 rounds

22:35

Soundtrack: Shop Time I

Cleans, Burpees, etc.

15 Hang cleans (135#)
15 Burpees
3 rounds
7:29

then
Partner pushups 1 through 10 through 1
Partner situps 1 through 10 through 1

Soundtrack: RATM-Evil Empire

10 KB swings (53#)
1 Burpee
10 KB swings
2 Burpees
and so on to 10 Burpees
Total of 100 KB swings, 55 Burpees
9:26

then

Partner pullups
1-2-3-4-5-6-7-8-9-10

Compare April 16, 2009

Thrusters (65#)
Box jumps (24")
Wall balls (20#, 10')
Burpees
Situps

9-15-21

16:56

Soundtrack: Helmet-Meantime

365

Pullups
Situps
Box Jumps
Pushups
Kettlebell swings (53#)

Round of 30 each
Rest 2 minutes
Round of 23 each
Rest 2 minutes
Round of 20 each

P: 24:34

Soundtrack: Rage Against the Machine-Evil Empire

CF Helen 13:13

400M run
12 Pullups
21 KB swings (53#)

3 rounds

Soundtrack: Metallica, Slipknot

5 at 55

Pullups
Thrusters (75#)
Pushups
Box jumps (24")
Back extensions
10-9-8-7-6-5-4-3-2-1

19:41

Soundtrack: Green Day-Insomniac

Stuff

Partner pushups 1-10-1, total of 100
Partner situps 1-10-1, total of 100

Russian twists

Pullups

300 of sorts

50 Deadlifts (135#)
40 Pushups
30 Situps
20 KB swings (53#)
10 Pullups

2 rounds

18:31

Soundtrack: White Stripes-Icky Thump

350 Pushups, 350 Situps

Run 2 miles 15:51

TBS 13:51

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

T: 13:43
P: 13:51

Compare

Soundtrack: AYWKUBTTOD-Source Tags and Codes

Run 3 miles 23:01

Outside.

Burpee Time

10 Burpees
10 Burpee Box Jumps (24")
10 Burpee Pullups

AMRAP 20 minutes

4 rounds complete

Stuff

100 Situps
100 Pushups

250M row <1:45 pace
40 second slosh pipe hold overhead
250M row <1:45 pace
40 second slosh pipe hold overhead

10 Pullups

Unworthy 29:51

Squats--KB swings (53#)--Pullups
80 squats--40 kb swings--20 pullups
40--20--10
20--10--5
40--20--10
80--40--20

29:51

Compare October 28, 2009

See Gym Jones

Soundtrack: Green Day-Insomniac

365

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

26:33

Soundtrack: White Stripes-Icky Thump

Christine + Helen 30:11

500M row
12 Deadlifts (205#)
21 Box jumps (24")
3 rounds

then

400M run
12 Pullups
21 KB swings (53#)
3 rounds

30:11

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Stuff

3x20 Squats
2x10 Jump squats
2x5 Tuck jumps

Then

250M row
Push press 75#
6 rounds

Soundtrack: Metallica, Slipknot

Partner Ladders

Situps 1-10-1 (total of 100)
Pushups 1-8-1 then 36 more (total of 100)
Pullups (total of 50)

Big Five 55 @ 185# 20:00

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
185# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1

P 20:00 @53#
T 20:59 @35#

Soundtrack: Green Day-Insomniac

Compare January 11, 2010 among others

4 minute workout

Max reps in 1 minute followed by 1 minute rest:
Thruster (95#)
Pullup
Wallball
Burpee

Total: 80

Stuff

P1 rows 250M (1:38 pace)
P2 does hang cleans (115#), 30 reps
then switch

Pushups
P1 does 1 P2 does 1, P1 does 2, P2 does 2, and so on to to 9 and back, 81 total

Situps
Same deal to 10 and back, 100 total

Pullups
Same deal to 6 and back, 36 total

Soundtrack: AYWKUBTTOD-Source Tags and Codes

(50-40-30-20-10) x 2

50 Deadlifts (115#)
40 Pushups
30 Knees-to-waists
20 KB swings (53#)
10 Pullups

2 rounds

P: 15:43
T: 19:03

Soundtrack: Green Day-Insomniac

60-200 18:43

15 Burpee pullups
50 Squats
4 rounds

18:43

Soundtrack:...and You Will Know Us by the Trail of Dead-Source Tags and Codes

7 minutes

1minute Thrusters (95#)
1 minute rest
1 minute pullups
1 minute rest
1 minute wallballs
1 minute rest
1 minute Burpees

CF Cindy: 14 rounds

5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes

14 rounds total: 70 pullups, 140 pushups, 210 squats

Compare May 13, 2009

Soundtrack: Jimi Hendrix-Woodstock

Push press, pullups

P1 does push press (75#)
P2 does pullups
Then switch

20-15-10-5-10-15-20 = 95 of each

Todd, Pete
22:07

Soundtrack: Helmet-Meantime

Stuff

Partner workout: P1 does 1, P2 does 1, P1 does 2, P2 does 2, and so on.

Pushups: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 = 64

Box jumps: 1-2-3-4-5-6-7-6-5-4-3-2-1 = 49

Situps: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 = 100

Soundtrack: Helmet-Meantime

TBS 17:25

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

17:25

Soundtrack: Green Day-Insomniac

Compare

50-100-150

50 Pushups
100 Push press (2x20# dumbells)
150 Squats

13:26

Miscellaneous

5 Squats, 5 Pushups, 5 Leglifts
AMRAP in 10 minutes
24 rounds

then

1 minute ring pushup static hold with 45# weighted vest
1 minute static hang from pullup bar with vest

Soundtrack: Green Day-Insomniac

Pullups, row

About 10 Pullups with 45# weighted vest

Row 1K 3:57, about 37 strokes/minute

rest a few minutes

Row 1K 3:53, about 24 strokes/minute

Soundtrack: Metallica, Slipknot

225 11:24

50 Deadlifts (135#)
40 Pushups
30 Squats
20 KB Swings (53#)
10 Pullups
25 Deadlifts (135#)
20 Pushups
15 Squats
10 KB Swings (53#)
5 Pullups

11:24

Soundtrack: Metallica-Death Magnetic

Run 5k, 1 min. intervals

Run 5k at 2% incline on treadmill at 1 minute intervals:

6mph-7mph-8-9-10-11-6-7-8-9-10-11-6-7-8-9-10-11-4-6-7-8-9

Soundtrack: Colts beating the Jets

2k + 240 24:41

Row 500M
20 Pushups
20 Side box jumps (24" box)
20 Hang cleans (115#)

4 rounds for time, 24:41

Soundtrack: RATM-Evil Empire

Compare September 18, 2009

Deadlifts etc. 11:29

Row 1,000M (less than 4:00 pace)
10 Deadlifts (185#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 11:29

Soundtrack: Rollins Band-Weight

Compare to December 7, 2009

1775 27:27

17 Burpee pullups
75 Squats

4 rounds

27:27

Soundtrack: The White Stripes-Icky Thump

15 DB swings, 10 weighted lunges 9:46

15 DB swings (2x20#)
10 Step lunges with same
10 rounds

9:46

Compare January 26, 2009

105 Burpees, Row 1,500K 19:22

30 Burpees
Row 100M
25 Burpees
Row 200M
20 Burpees
Row 300M
15 Burpees
Row 400M
10 Burpees
Row 500M
5 Burpees

19:22

Soundtrack: Green Day-Insomniac

5x50 12:51

Wall balls
Box jumps
KB swings (53#)
Push press (75#)
Sit ups

20 of each, then 15, then 10, then 5.

Pete 12:51

Cool down: 4-3-2-1 pullups with 40# weighted vest

Soundtrack: System of a Down-Toxicity

Compare July 23, 2009

Pushups, squats, pullups, cleans

10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:

90 Pushups
90 Squats
80 Pullups
80 Cleans

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Compare December 8, 2009

Big Five 55 23:13

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
185# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1

23:13
Slower but heavier.

Soundtrack: Metallica, Slipknot

Compare November 25, 2009

150 Pushups and Situps

Partitioned as 40-20-20-20-20-15-15

13:50

No soundtrack

364 Partner Ladder

P1 does 1, P2 does 1, P1 does 2, P2 does 2, and so on.

64 Pullups
Partitioned as 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

100 Squats
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

100 Pushups
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

100 Situps
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

No clock, no soundtrack

50 Thrusters & Side Box Jumps

Row 500M

Thrusters (95#)
Side box jumps (24")
21-15-9-5

Row 500M

18:29

Soundtrack: Neil Young & Crazy Horse-Weld (Disc 1)

55 Deadlifts, Ring Pushups, Pullups

Deadlifts at 115% bodyweight (235#)
Ring pushups
Pullups

Partitioned as 10-9-8-7-6-5-4-3-2-1 (10 of each, then 9 of each, and so on)

No clock

Soundtrack: Green Day-Insomniac

100 Pushups, Squats, & Push Press (20# DBs) 11:00

Partitioned as
25 Pushups
25 Squats
25 Push press (25# dumbells)
4 rounds

11:00

Compare April 24, 2009

365

Pullups
Situps
Box Jumps
Pushups
Kettlebell swings (53#/35#)

Round of 30 each
Rest 2 minutes
Round of 23 each
Rest 2 minutes
Round of 20 each

P: 24:41
T: 25:58

Soundtrack: Green Day-Insomniac