Workouts
6/30/08
Make up day.
30-20-10 1 leg suitcase deadlift (24/16k), situps, boxjump. Start each rd with a 400m run.
Dorothy 16:51
Seth 20:23 GHD situps
Lynne: 5 rds bodyweight benchpress, pullups
Alex 12/33 11/30 8/26 7/21 7/28
John G 9/17 7/18 5/9 3/13 2/9
Vanessa 10/10 6/6 4/7 4/6 4/6 4/7 4/2 45-75# bench, 2 bands, kip, and neg pullups
30 muscleups for time
Eric C 19:16
Fight gone bad: 1 min each wallball (20/14), sumo deadlift highpull (75/55), box jump (24/20"), pushpress (75/55), row
Lee 185
George 152
Kevin 199 20" box
Jason 208 10# ball, 45# bar
3 rds: 800m run, 21 kettlebell swings 24k, 21 dumbbell thruster 45#, 21 pullups
Kyle 34:53
6/29/08
Rest day
6/28/08
8am 45 doubleunders, 45 squat cleans 135/85#, 45 ring dips, 45 doubleunders
Kyle 25:21
Vanessa 23:59 55#, dips
Kevin 22:28 95#, asst dips
George 26:15 45#, asst dips
9:30am Rowing clinic with Sarah Miley
6/27/08
3 rds: run 800m, 21 kettlebell swing 24/16k, 21 thrusters 95/65#, 21 pullups
Alex 24:07
Doug 33:08
Eric W 43:38
George 46:57 25#db
Vanessa 36:00 12k, 45#, 603 on gravitron
JJ 35:54 12k, 55#, 2 bands
Simon 23:36 12k, 15#, 2 bands
6/26/08
For a team of 2: 3 rds 40 Overhead squats 125/85#, 50 pullups, 60 box jumps 24/20", 70 doubleunders, 400m run
Kyle/Alex 34:26
Seth/John G 51:36
Eric/Kevin 44:23 95#
JJ/Jeff 39:09 55#
Sarah/Lee 43:41 45# 1 band
6/25/08
Fight Gone Bad: 3rds of 1 minute at each station Wallball 20/14#, Sumo Deadlift Highpull 75/55#,box jump, push press 75/55#, row (calories). There is a 1 min rest between rds.
Alex 291
Doug 257
Jeff 256
Seth 237
John G 222
Eric 211 pr
Sarah 188 pr
Vanessa 333 10# ball, 45# SDHP, 10" box, 45# PP
6/24/08
Snatch 1-1-1-1-1-1-1
Kyle 160 pr
Alex 150
Mike 125 pr
Eric W 120 pr
Seth 115
Jeff 115 pr
Lee 85
Sarah 65 pr
6/23/08
Grace: 30 reps clean and jerk 135/85#
Alex 4:44 and 3:30 pr
Eric C 4:07 and 3:55 105#
John G 4:46
Kyle 4:56
Seth 6:02 pr
Jeff 9:18 pr
Doug 16:18 pr
Mike 6:43 95#
Isabel: 30 reps snatch
George 6:29 pr 85#
6/22/08
Rest Day
6/21/08
50 muscle-ups or 150 pull-ups and 150 ring dips for time
Alex 48:39
Kyle 39:55 (pull-ups and ring dips)
Sarah 28:54 (1B pull-ups and asst bar dips)
Kyle got his first muscle-up!
6/20/08
Max rounds in 20 minutes of 10 65# thrusters and 10 pull-ups
Seth 12
Alex 12
Eric C 10 + 10 +2
John 8 + 7
Kevin 6 + 10 + 2
6/19/08
5 rounds: 7 DB hang cleans, 7 DB thrusters, 10 OH DB lunges, 10
DB push+pulls, 7 DB front squats
Alex 16:34 30#
Kyle 22:58 26# KB
Kevin 29:08 25#
Delilah 27:57 15#, 15" box step up for lunges
Eric C 20:21 vest, 18" KB
Sarah 19:14 10#
6/18/08
7 rounds of 21 shoulder
press (75#)
and 21 back extension (or SLDL)
Seth - 26:57
Alex - 15:00
John G 19:30
Kyle - 21:15 83#
Mike - 31:58
Sarah - 25:51 35#
Eric C - 31:15
Kevin - 34:11
Delilah rowed 1000m in 4:19.8 for warmup
50 situps
50 box steps (15" box)
50 situps
50 squats
50 situps
50 pushups
50 situps
18:52
6/17/08
Cindy:
Seth - 13+5 with vest
Dr. John from Cali - 7 + 5/8
Tess - 12+5 with jumping pullups
OHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1
Alex - 135-145-155-165-190
190-210-220-230-240
250-270-290-310-330
Kyle - 135-145-155-165-175F
190-210-220-230-240
250-270-290-310PR-330F
Lee - 65-55-55-65-75
105-105-125-135F-135F
125-135-145F-145-145F
Eric C - 135-145-155-165-175PR
190-210F-200-210-220F
235-240PR-250F-245F-220
7 rounds of 21 shoulder press and 21 back extension
Delilah - 31:14 with 40#
6/16/08
50 Sit ups
50 Double unders
50 Sit ups
50 Walking Lunges
50 Sit ups
50 Burpees
50 Sit ups
Seth 22:39
Mike 27:07
Tess 15:12 (30 reps)
Alex 15:09 + 50 box jumps
George 29:12 + 50 box jumps
Doug 17:45 + 50 box jumps
Kyle 17:55 + 50 box jumps
Eric C 14:38
Kevin 22:32
Lee 25:00 + 50 box jumps
John G 13:50
Kent OHS 190PR FS
220
Delilah OHS 35 FS 60 BS 85
6/14/08
21-15-9 of Pull-ups, 75# SDLHP, 24" Box Jump
Kyle 7:45
Delilah 9:57 (40#, 15" box step up)
Kent 10:37
George 16:05 (70#)
6/13/08
Michael: 3 rds of run 800m, 50 back extentions, 50 situps
Doug 20:13 pr
Kyle 20:40 pr
Jeff 21:41 pr
Alex 22:29 pr
Kent 22:40 pr SLDL
Eric C 22:40 pr SLDL
Kirk 24:23 pr SLDL
Lee 25:44 SLDL
Mike 28:26 pr SLDL
George 35:45 DL
Delilah 42:14
6/12/08
7 rds: 10 pistols, 12 ring dips, 15 pullups
Kent 27:36
Kyle 28:16
Alex 32:33 vest
Seth 34:10 pistols on box
Dorothy 36:36 asst ring dips
Lee 43:16 2 band ring dips
Mike 34:19 asst ring dips, 3 bands
6/11/08
Deadlift 3-3-3-3-3
Kyle 405
Jeff 355
Mike 340 pr
Alex 335
Kent 330
Kevin 325 pr
Seth 325
Kirk 315
Eric C 315
Hovey 305
Lee 225 pr
Delilah 85
Reilly 55
6/10/08
Griff: 2 rds run 800m, run 400m backward
Alex 12:35
Jeff 12:36
Kyle 13:54
Eric W 14:13
Kirk 15:08
Lee 15:36
Dorothy 16:48
Seth 16:48
Delilah 40:02
6/9/08
10 rds: 12 burpees, 12 pullups
Alex 26:14 with vest
Jeff 23:08
Eric W 25:12
Eric C 25:33
Kyle 25:46
Kent 30:09
Seth 34:25
Kirk 36:44
Doug 37:04
Lee 40:09
Matthew 48:02
Kevin 43:35 1 band
Mike 33:31 3 bands
George 27:15 6 each
10 rds: 12 pushups, 12 pullups
John G 31:02
Delilah 24:38
6/8/09
Rest Day
6/7/08
5 rds: 7 hang squat clean 135/85#, 15 handstand pushups
Kyle 33:08
Kent 13:04 partial HSPU
Alex 13:51 partial HSPU
Eric W 19:20 partial HSPU
Sarah 14:56 60#, partial HSPU
Kirk 16:28 95#, partial HSPU
Vanessa 14:19 55#, partial HSPU
George 23:05 75#, partial HSPU
Matthew 19:44 65#, partial HSPU
15 pullups, 15 piked pushups
Delilah 34:37
6/6/08
Nancy: 5 rds run 400m, 15 overhead squats 95/65#
Alex 17:48 vest
Seth 21:42 vest
Kent 16:49
Kyle 18:13 pr
Eric W 19:57
Sarah 17:14 45# pr
Matthew 14:56 20#
5 rds: 500m row, 10 handstand pushups, 10 back squat 35#
Doug 28:26
5 rds: 500m row, 10 dips
Delilah 23:56
6/5/08
Back Squat 5-5-5-5-5
Alex 290+box jump
Kevin 255+box jump
Mike 210+box jump
Kent 210+box jump
Jeff 200+box jump
Doug 135
George 85
6/4/08
20 min of: 15 pullups, 30 pushups, 45 squats
Alex 5+15/12 vest
Seth 4+5 vest
Kyle 5+15/5
Eric W 3+15/30/40
Kirk 3+15/22
Lee 3+15/17
Matthew 2+15/12
Sarah 4 1 band
Mike 3+15/18 3 bands
John O 3 3 bands
Anne 3 3 bands
Delilah 3+8 situps for squats
6/3/08
Hang power snatch 1-1-1-1-1-1-1-1-1-1
Alex 130
Kent 125
Kyle 125
Kirk 125
Mark from Portland 125
Mike 120
Eric W 115
Seth 110
Jeff 105
Kevin 95
Matthew 75
Sarah 60 pr
6/2/08
10 Squat Cleans 135/95#, 50 situps, 8 squat cleans, 40 situps, 6 squat cleans, 30 situps, 4 squat cleans, 20 situps, 2 squat cleans, 10 situps
Kyle 9:27
Kent 11:18
Eric C 12:05
Jeff 12:26
Eric W 12:41
Alex 13:47
Kevin 18:03
Mike 20:28
Kirk 12:24 powercleans
George 19:14 55#
50-40-30-20-10 shoulder press, back extention, situps
John G 32:39 75#
Delilah 43:23 25#
6/1/08
Rest Day
Archived Workouts