"Nicole"

7-31

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

5 + 200 PR (4 + 200 on 6-26)

did not keep track of Pull-ups last time
20
17
15
12
10

10K

7-29

Run a 10K

ran the frisco trail with Clayton, stopped on way back to use the facilities at the park by the MS.

1:21:41 PR (1:22:02 on 7-1 in CO on treadmill)

Clean and Jerk Ladder

7-28

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

8 rounds + 3 reps

"Cindy"

7-27

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

25+5 PR (22 6-9 and 19 on 5-15 and 13 on 2-9)

did 3 rds without clock starting stopped with 1:30 left

Wall Ball, GHD, EXT

7-25

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball... did 45# thrusters
10 GHD Sit-ups
10 Back extensions

11 + 13

"Lynne"

7-24

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP @ 240
27 PR
22 tie PR
20
19
18
Pull-ups
22
20
20
22
26

PR on all sets of pull-ups which I believe effected my reps on BP

DT

7-23

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

12:07 PR (17:05 on 4-14)

Did DL drop, PC drop, PJ drop on all 5 rds. Next time need to keep regular grip and get through some cleans (3-5) drop and then finish PJ with out dropping the bar again.

Deadlift 7x1

7-21

Deadlift 1-1-1-1-1-1-1 reps

225
275
315
365
405
435
455
475 F
475 BELT

5K

7-20

run a 5k

34:59 on treadmill

"Filthy Fifty"

7-19

For time:
50 Box jump, 24 inch box... small box (no balls)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball... 45# Thrusters
50 Burpees
50 Double unders... 50 tuck jumps

33:43 PR (4-23 did it in 43:35 and only did knees to chest) Finished EXT at 18:30, thrusters (sets of 10) and especially the burpees (sets of 5) took it out of me for sure

30 Minute Run

7-18

I only got 2.25 miles. Joni and I were out late last night, started running on an empy stomach and wasn't feeling well

30 Muscle-ups

7-17

30 Muscle-ups for time

I did 30 sets of 5 using a 5:1 sub of Pull-ups and dips, 150 each.

19:06 PR

4-13 did 20 sets of 6 using a 4:1 sub, 120 each in 17:40

5 Rds: 275# Deadlifts x 5 & Burpies x 10

7-16

5 rounds for time:

275# DL x 5
Burpies x 10

6:14

I couldn't get my groove on the DL, and started coming upto a knee on the burpies on set 2. On 6-5 got 6:06 using 225# on DL.

Power Cleans 7x1

7-16

Hang power clean 1-1-1-1-1-1-1 reps

135
185
205
225
230 PR
245 F
235 F
230

I get a good pull, but can't seem to drop under the bar...

Thrusters 7x1

7-15

Thruster 1-1-1-1-1-1-1 reps

went up to 245# PR (225 on 6-2)

lost hip drive and my shoulder was starting to bother me so I stopped

"Nancy"

7-15

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

21:05

Thought the running would have been easier with the extra I had been doing, but it wasn't. OHS were not as deep as they should have been, still hard to stay in the 'groove' and I come forward on my toes.

2 mile

7-14

21:55 on treadmill

30GHD S& 25 EXT/5K

7-12

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

shoulder is feeling better but wanted to give it another day off and felt like running so I ran a 5K on the treadmill in 35:33 new PR ...36:06 on 6-15 (road) and 40:54 on 5-25 (treadmill) and 36:46 on 4-9 (treadmill)

3,5,7 Pull-ups/2mile

7-11

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

couldn't get to the weight room and wanted to give my shoulder some rest so I ran 2 miles in 25:51

400 & 50 Squats x 4

7-10

Four rounds for time of:
Run 400 meters
50 Squats

13:27 on treadmill at home

"Nate"

7-8

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

9 rounds

finished 10 to cool down

Front Squats & GHD Sit-ups

7-7

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

11:38 unbroken

moved GHD by rack

SP PP PJ

7-5

my shoulder hurts a bit for some reason... probably could have got another 10lobs or so on SP other wise.. currently around 247 down from about 265 on last SP PP PJ on 4-7

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 225, 235, 245, 255(F), 250... (265 0n 4-7)
PP 185, 205, 225, 235, 245... (255 on 4-7)
PJ 185, 195, 205, 210, 220 (PR)... 215 on 4-7 with wrist wraps

"Badger"

7-4

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Getting better at squat cleans, 1st set was good and low from the floor 2nd and 3rd about half and from hang. 1st 800 was okay 2nd and 3rd had to break up... especially the 3rd

43:31

"Randy"

7-3

75 pound Power snatch, 75 reps for time.

8:07

10 K

Run a 10 K

1:22:02

at 6,000' on a treadmill in Co

"Nicole"

6-26

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

4 rounds + a 200

50 Push-Ups, Sit-ups, Squats x 4

on vacation in Co did this 4 sets 2x

first around 23-25 min
second 18;21