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13 Nov 2014

111414

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1. 4RFT
400m Run
30 Wall Balls (20/15)
20 Double Unders
10 Deadlifts (275/185)

2. Max Handstand Hold (Free Handstand or Feet Off Wall)
3 Attempts

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12 Nov 2014

111314

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1. Bench Press
5 reps @ 75%
3.3.3 Skin the cats, rest 3 minutes
3 reps @ 85%
3.3.3 Skin the cats, rest 3 minutes
1+ reps @ 95%
3.3.3 Skin the cats

2. Complete For Time … (7min Cap)
10-9-8-7-6-5-4-3-2-1
Box Jump (24/20)
1-2-3-4-5-6-7-8-9-10
Burpee

11 Nov 2014

111214 PR Wednesday

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1. Front Squat
5 reps @ 75%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
3 reps @ 85%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
1+ reps @ 95%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

2. Row 2k

10 Nov 2014

111114

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1. AMRAP5
21-15-9
Abmat Sit Ups
Push Press (95/65)

5min Rest – Walk 500m

2. Complete For Time … (10min Cap)
10 Strict Pull Ups
500m Run, 50 Double Unders
400m Run, 40 Double Unders
200m Run, 20 Double Unders
10 Kipping Pull Ups

5min Rest – Walk 500m

3. AMRAP5
9-15-21
Push Press (95/65)
Air Squats

09 Nov 2014

111014

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1. EMOM12
4 Push Ups
2 Snatch @70%

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar run 200m

08 Nov 2014

110914 (Teams of 3)

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1.“The Rowing Farmers”
3 RFT (Everyone Rows Once)
1k Row
500m Farmer Carry (Average Body Weight of Team)
*Split up weight however you want between the two farmers
**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

07 Nov 2014

110814

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1. Shoulder Press
5 reps @ 75%
3.3.3.3.3 Strict pull-ups, rest 2 minutes
3 reps @ 85%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
1+ reps @ 95%
3.3.3.3.3 Strict pull-ups (ahap)

2. 21-15-9
Wall Ball Shots (20/15)
200m Run

06 Nov 2014

110714

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1. EMOM7
3 Hang Squat Clean @70%
3 Push Ups
5min Rest

2. EMOM10
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)

05 Nov 2014

110614

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1. 10RM OHS – 15min

2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate

04 Nov 2014

110514

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PR Wednesday
1. 1RM Jerk – 15min

2. Helen
3RFT
400m Run
21 KB Swings (1.5/1)
12 Pull Ups


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