"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I got 15 rounds plus muscle-ups and one blister

Thrusters, Hang Powercleans, SDHP

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I got 11 rounds plus 3 thrusters

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I got 32 plus Pull-ups. That is two less from last time. I did run this morning so I hope I am not in a backslid or slump or some other kind of funk.

Hang Power Clean

Hang Power Clean 1-1-1-1-1-1-1

155
165
175
185
185
185
185


I did a little more but it was only a power clean without the hang. I probably attempted 185 10 times to get it done but I got it eventually.

Lunges, pull-ups, sit-ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time:10:59

In the middle of the workout I started to wonder if the last rep was 6 or 3 so I did an extra one and finished it all in 11:20

"Karen"

For time:
150 Wallball shots, 20 pound ball

I subbed with 45lb bar thrusters.

Time:9:06

Jenni's:18:39 with the curl bar

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

My time:
19:12

Push Press

Push Press 1-1-1-1-1-1-1 reps

135
155
165
175
185
195
205

Double-unders and Sit-ups

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

104- 60
44-42
30-30
10-16

188 Double-unders]
148 Sit-ups

Front Squat

Front Squat

Reps:1-1-1-1-1-1-1

185
205
225
235
240
245
225

Pull-ups by minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I went out in the 21st minute with 10 pull-ups

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

My time was 29:42

Four rounds, each for time of:
800 meter run
My times:
2:39
2:46
2:52
2:51
Jenni:
Jenni ran a little over 4/10ths each time on some very rocky hilly roads.
3:45
3:33
4:04
3:32

SDHP, Burbees, 400

Three rounds for time of:

Row 500 meters (Subbed 45# SDLHP)
21 Burpees Run
400 meters

My time: 18:10
Jenni:16:51

As Jenni was doing this the sky opened up and soaked her. She was hard core and flew right through the workout.

Deadlift 5-5-5-5-5 reps

Mine:
225
235
255
275
285

Jenni:
65
65
70
75
75

L pull-ups and L rope climb

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Did this one as RXed. Don't have time. Granton hit the button on the stopwatch. It was not fast and the kids did not cooperate.

Jenni: did her sitting pull-ups and used her legs for the rope climb. She only got to the top about half the time.

"Tabata Something Else"

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Me:
Pull ups-17, 14, 15, 10, 11, 10, 10, 10 = 97
Push ups-20, 20, 20, 11, 15, 16, 17, 16 = 135
Sit ups- 11, 11, 11, 12, 11, 11, 11, 12 = 90
Squats- 20, 21, 20,20, 17, 19, 18, 19 = 154

Overall total =476

Jenni: (had trouble with Granton so there are some 0's)
Pull ups-10, 0, 8, 8, 5, 5, 0, 6 =42
Push ups- 11, 9, 8, 8, 8, 7, 4, 5 =60
Sit ups- 5, 6, 4, 0, 6, 6, 6, 6, =45
Squats- 12, 11, 12, 11, 12, 11, 11, 11 =91

Overall total=238

"Fight Gone Bad"

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 28, 25, 20 (73)
Sumo deadlift high-pull, 75 pounds: 17, 17, 12 (46)
Box Jump, 20” box: 30, 20, 21 (71)
Push-press, 75 pounds: 17, 13, 10 (71)
45# KB Swing* (No Rower): 27, 26, 29 (82)

Total: 343

Jenni:

"Fight Gone Bad"
Three rounds of:Wall-ball, 20 pound ball (subbed training bar Thrusters): 20, 20, 14 (54)
Sumo deadlift high-pull, 55 pounds: 7, 7, 7 (21)
Box Jump, 12” box: 45, 35, 37 (117)
Push-press, (training bar): 12, 14, 10 (36)
20# KB Swing* (No Rower): 25, 24, 32 (81)

Total:309

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

275
295
305
305
315
315
315

I thought I would do more. Hopefully, I am just out of the grove today.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

My time: 18:24

I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.

"Nicole"

Complete as many rounds in 20 minutes of:
Run 400m
Max rep Pull-ups

1. 400m + 40 PUs
2. 400m + 25 PUs
3. 400m + 21 PUs
4. 400m + 21 PUs
5. 400m + 23 PUs

Total pull-ups:130

I finnished my fith 400 at 18 minutes. I thought I would really take my time and get a bunch of pull-ups for my last round but they just weren't there. Next time I need to run faster and get more rounds and I think I should get more pull-ups also.

10 K

Run 10 K

My time: 47:58

I ran each 400 at about 1:56 -1:57 and had a lot in the tank to hit the last 400 real hard. Next time I want to run each 400 at 1:55.