19 Jul 2011
Rock that Snatch
On the minute: 2x 50% 1 RM Snatch
Followed by as many Hollow Rocks as you can do with the remainder of the minute
SCORE = total number of hollow rocks
18 Jul 2011
Murph
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
For time.
08 Jul 2011
2500m Row
2500m Row AFAP
07 Jul 2011
Crack the Whip
3 Rounds for time:
7 Deadlifts 185/125
13 Box jumps 36/24 STEP DOWNS
4 Pistols/Leg
06 Jul 2011
Push-up Ladder
Every minute on the minute, perform that many push-ups.
Eg. Min 1 = 1 Push-up, Min 2 = 2 Push-ups…etc.
05 Jul 2011
7-11
AMRAP in 13mins
7 L-Sit pull-ups
11- Jumping scissor lunges (every jump in the air counts as 1, knees must touch the ground)
04 Jul 2011
The Gorilla
Body weight x 1.5 x 20 = total load to be moved in front squat
– load is to be moved only in front squat
– re-racking or dropping the load has a penalty of a 200m barefoot fun
– lowest reps to move the total load = #1 on leaderboard
14 Jun 2011
Get up, get on down
10 Min AMRAP
5 Jump Pull-ups (Bar must be min 12″ above from raised hand)
10 Squat Snatch (95/65)
15 Double Unders
10 Jun 2011
The Count Up
1 HSPU
2 KB Swing Snatch (35/56) per arm
3 Hollow Rocks
4 Clapping push ups
5 Burpees
09 Jun 2011
Pre-Murph
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
