30 Movember: Eva

5RFT
800m run
30 KB swings (32/24kg)
30 pullups

29 Movember: 5000 pounds, 5000 smiles

28 Movember 2013 Fight Gone Bad the Main Event

5 Rounds of Fight Gone Bad

Great Job Everyone..

5 Rounds of 1 minute of each:

Wall Balls 20/14
SDHP 75/55
Box Jump 20/14
Push Press 75/55
Row for kCal
Rest

Scale by weight first, then rounds...


Guess which normal member of the 5am crew who was a no-show

Rhymes with

Osey

 

27 Movember: KB Karen

150 KB Wall balls (16kg/8kg)

26 Movember: "Jerry"

1 mile run
2k row
1 mile run

25 Movember: KB/running ladder

10-8-6-4-2
KB Front Squat (24/16)
400m run in between

22 Movember: Deck of Cards

Draw Cards and workout acordingly

22 Movember: 100 Burpees

100 Burpees AFAP

21 Movember 2013 Dirty thirty and some DLs and Beat the Whiteboard or your own PR

For today.

Everyone did Deathlifts for Strength

then the Dirty 30 or tried to beat the whiteboard...

DIRTY 30*

PUSH UPS

PULL UPS

HANG CLEAN @ 75/55#

MED BALL CLEAN 20/14#

KB JERKs 20/12 15 each arm in order

BOX JUMPS 24/20

SIT UPS

WALL BALLS 20/14

OHS @ 75/55#

400M RUN

20 Movember: 5RFT

5RFT
2 TGU (24kg/16)
8 T2B
12 DL (185/125)

19 Movember: 2k row

18 Movember: KB Fran

21-15-9
KB thruster (2okg/12kg)
Pullups

16 NOV: "Victoria"

5 Rounds:
10 Thrusters 95/65
14 Box Jump 24″/20″
12 SDHP 95/65
12 Burpees
27 KBS 53/35

15 Nov : An Amalgam of Pain

5m EMOM 3 press@ 60%
5m EMOM 1 Clean + 1 H Clean 60%
3min AMRAP 25 Sqauts + 20 KB Swing 60s rest
3min AMRAP15 KB DL + 15 Jump Squats 60s rest

14 NOV 13 Rowing and Jerking

10 Rounds
10kCal Row
5 KB clean and jerks (2 Bells for guys 20kg) (1Bell for gals 12kg)

13 Movember Death By Sprinting

At the top of each minute, sprint 10m
add 10m every minute until failure

12 Nov Tabata Kitchen Sink

Tabata:
pullups
AMSU
burpees
squats
pushups

11 November 5 Rounds of fun

5RFT

25 KB swings (32/24kg)
15 ring dips