Tuesday 1/31/12

5 rounds for time:
12 dead lifts (235)
20 pull ups
12 clean and jerk 135
20 knees to elbows

Friday 1/27/12

12 Min AMRAP
5 40 inch box jumps
5 L pull ups
5 75lb KB Swing

Thursday 1/26/12

For Time:
5 Thrusters (135)
10 L Pull Ups
15 HSPU
20 Push Press (135)
30 HR Push Ups
50 ft. hs walk
70 Bench Dips
150 Sit Ups

Wednesday 1/25/12

For Time:
120 Pull Ups
Every time you break, you do
20 Air squats
5 TGU each side

Tuesday 1/24/12

12 Min Amrap:
7 Front Squat (165)
7 Toes to Bar
50 m sprint

1/20/12

On the minute for 5 Minutes:
3 squat cleans (135)

On the Minute for 5 Minutes :
7 L Pull Ups

Thursday 1/19/12

Filthy fifty

Wednesday 1/18/12

5 Rounds for Time:
2 Snatch
40 Sit Ups

Harper

Here is our school cop doing work.  He is an inspiration to us all.  He does an amazing job here at our school and I for one feel like it is a better place because he is here.  Thanks for all you do Harper.

Tuesday 1/17/12

5 Rounds for Time:
4 Heavy Back Squats
100 m sprint
4 Wall Climbs

Monday 1/16/12

For Time:
5 Muscle Ups
5 Clean and Jerk
10 GHD
4 Muscle Ups
4 Clean and Jerk
10 GHD
Continue the patter down to 1 MU 1 CnJ 10 GHD

Saturday 1/14/12

"Lynne"
5 Rounds Max Reps
Bodyweight Bench Press
Pull Ups

Friday 1/13/12

For Time:
8 Front Squats 135
1 15 ft rope limb
7 Front squats
1 15 ft rope climb
complete this pattern down to one and one

Thursday 1/12/12

"Cindy"
5 Pull Ups
10 Pushups
15 Squats

Wednesday 1/11/12

"Helen"
3 Rounds for Time:
400 m Run
21 KB Swings 1.5 Pood
12 Pull Ups

Wednesday 1/1//12

Diane
21-15-9
225 Deadlift
Handstand Pushups

Tuesday 1/10/12

For time:
5 Rounds: 10 Pullovers 105, 50 Jump Ropes
75 GHD

Monday 1/9/12

10 Rounds for Time
15 Dead Lift (135)
15 Pull Ups

Friday 1/6/12

10 Min AMRAP
12 Back Extensions
6 Handstand Pushups
3 Snatch

Wednesday 1/4/12

Each Min on the Min for 10 Min
-2 Tough Bench Press
5 Weighted Pull Ups

Tuesday 1/3/12

17 Min AMRAP
10 Toes to Bar
2 Tough Clean and Jerk
50 Ft Broad Jump Burpees

Monday 1/2/12

10 Tough Thruster (135) 10 Strict Pull Ups
15 GHD
9 Tough Thruster (135) 9 Strict Pull Ups
15 GHD
8 Tough Thruster (135) 8 Strict Pull Ups
15 GHD
.......Repeat the pattern all the down to 1 and then 15 GHD

Sunday 1/1/12

20 Min. AMRAP
30 Cal. Eliptical
5 Push Press
10 Pull Ups
20 Sit Ups