OCTOBER 29, 2011

"PATTERNS IN CRIME"
3 ROPE CLIMB
6 ONE TIMERS
9 PISTOL
6 TIRE FLIP
3 WALL CLIMB
20 MIN AMRAP
IN TEAMS OF 2

OCTOBER 28, 2011

10 BOX JUMPS 32/24
10 WAIST TO BAR PULL UPS
10 DB BURPEES 30/20
10 MIN AMRAP

OCTOBER 27, 2011

11 KB SWINGS 50/35
11 BOX JUMPS 24/18
400M RUN
11 BURPEES
11 WALL BALL 20/16
5 RDS FOR TIME

OCTOBER 26, 2011

9 HSPU
12 DEADLIFT 185/115
6 MUSCLE UPS
3 SQUAT CLEAN 185/115
5 RDS FOR TIME

OCTOBER 25, 2011

POWER SNATCH 115/75
WALL BALL 20/16
K2E
21.15.9
FOR TIME
3MIN REC
THEN:
5 BURPEES
20 UNBROKEN DBL UNDERS
4 RDS

OCTOBER 24, 2011

KB SWINGS 50/35
MOUNTAIN CLIMBERS
SQUATS
PRESS (DB) 25/15
SIT UPS
BURPEES
200M RUN
15.14.13.12.11

OCTOBER 22, 2011

50M BAR CAWL
SQUAT CLEANS 95/65
DBL UNDERS
BOX JUMPS 24/18
DEADLIFT 185/115
21.18.15.12.9.6.3

OCTOBER 21, 2011

C2B PULL UPS
BOX JUMPS 30/24
100M SPRINT
10.8.6.4.2
THEN:
K2E
KB SWINGS 50/35
100M SPRINT
10.8.6.4.2

OCTOBER 20, 2011

200 M RUN
15 BURPEES
200 M RUN
THEN:
"CINDY"
5 PULL UPS
10 PUSH UPS
15 SQUAT
AND
50 G2OH 155/105
FOR TIME
TO BE DONE IN TAMES OF 2
P1 DOES 1 RD OF CINDY
WHILE P2 DOES G2OH,
UNTIL P1 IS FINISH WITH CINDY
ROTATE AND CONTINUE UNROLL ALL 50 G2OH ARE DONE

OCTOBER 19, 2011

800 M RUN
THEN:
5 DEADLIFTS
5 HANG CLEANS
5 FRONT SQUAT
5 PUSH PRESS
5 BACK SQUAT
15 MIN AMRAP
@ 115/75
IF BAR IS PUT BEFORE FINISHING ALL
25 REPS PER ROUND, 2 OVER THE BAR BURPEE PENALTY

OCTOBER 18, 2011

30 WALL BALL 20/16
30 BOX JUMPS 24/18
21 KB SWINGS 50/35
12 C2B PULL UPS
150M SPRINT
3 RDS FOR TIME

OCTOBER 17, 2011

BUY IN
25 BURPEES
THEN:
3 THRUSTER 135/95
4 KB SNATCH 50/35
5 BOX JUMPS 24/18
6 PUSH UPS HR
50M SPRINT
7 RDS FOR TIME
CASH OUT
25 BURPEES

OCTOBER 16, 2011

400M RUN
7 SQUAT CLEANS 135/95
14 T2B
3 RDS FOR TIME
20 MAX

OCTOBER 15, 2011

OHS 95/65
PULL UPS
TB2
PUSH UPS
100 M SPRINT
21.15.9
FOR TIME

OCTOBER 13, 2011

ROW
GHD SITUPS
SLEDGE HAMMER
L SIT
BALL SLAMS 25/15
RING DIPS
BIKE
DEADLIFT 135/95
1 MIN EACH MOVEMENT
3 RDS

OCTOBER 12, 2011

50 DBL UNDERS
THEN:
10 BOX JUMPS 24/20
10 PRESS DB 25/15
10 BURPEES
5 RDS
THEN:
50 DBL UNDERS
FOR TIME

OCTOBER 11, 2011

WALL BALL
K2E
KB SWING
21 * 15 * 9 *
*= 50M OH WALKING LUNGES 45/25
AND 100M SPRINT
FOR TIME

OCTOBER 10, 2011

C2B PULL UPS
FRONT SQUATS
HSPU
12. 9. 6. 3
FOR TIME

OCTOBER 8, 2011

"MCFLURRY"
400M RUN
21 PULL UPS
21 CLEANS 135/95
400M RUN
15 PULL UPS
15 DB THRUSTERS 35/20
400M RUN
9 PULL UPS
9 CLEANS 135/95
400M RUN
FOR TIME

OCTOBER 7, 2011

4 push press 95/65
5 box jump up & over 24/18
6 bus drivers 35/25
5 box jump up & over
4 deadlifts 95/65
15 min amrap
Then
Max dbl under in 2 min

OCTOBER 6, 2011

K2B

SDHP 70/50

12.9.6

400M RUN

HSPU

PISTOL SQUATS (EACH)

9. 6. 3

400M RUN

PUSH UPS (HR)

SIT UPS

15. 10. 5

400M RUN

FOR TIME

OCTOBER 5, 2011

R KB SNATCH 50/35

C2B PULL UPS

HANG CLEANS 135/95

BURPEES

L KB SNATCH 50/35

10. 8. 6. 4. 2

FOR TIME

OCTOBER 4, 2011

CLEANS 135/95

15. 12. 9. 6. 3

MUSCLE UPS

3. 3. 3. 3. 3

DBL UNDERS

20. 20. 20. 20. 20

FOR TIME

OCTOBER 3, 2011

30 BOX JUMPS 24/18

30 BALL SLAMS 25/20

30 HR PUSH UPS

30 KB SWINGS 50/35

30 SIT UPS

30 DBL UNDERS

30 LUNGES

30 BURPEES

FOR TIME

OCTOBER 1, 2011

MOVING DAY