So long, Chief

I'll be out on vacation the next week and a half. Had to get a good workout in before leaving.

"The Chief"
Score is max rounds in 3 minutes of:

• 3 Power Cleans - 135#
• 6 Push-Ups
• 9 Squats

Rest 1 min b/t cycles, Repeat for 5 cycles.

Results:

• Todd - 4, 3 2/3, 2+3 squats, 2 1/3, 2 2/3, sub 65# Power Cleans
• Seth - 5+5 squats, 5, 4, 4, 3, as Rx'd

Lost in Contention

Fully intended to do the BP/PU/BS workout as posted, but equipment contention and tight timeframe led us to do this one instead. Hopefully we can make up the original post for today sometime soon.

"You Lost Me at Burpees" - AMRAP in 20 minutes:

• 5 Deadlifts - 135 lbs
• 5 Hang Power Cleans - 135 lbs
• 5 Push Jerks - 135 lbs
• 10 Burpees
• 15 Pull-Ups

Results:

• Seth - 5 Rounds + 4 Burpees, as Rx'd
• Todd - 4 Rounds + 2 Burpees, sub 65#, ~60# weight-assisted pull-ups
• Jennifer - 4 Rounds, sub 50# DL, 30# HPC/PJ, knee burpees, jumping pull-ups

The What Press?

We don't often have to fight the crowds for use of the bench. Guess we'll need to stake a claim on it and the squat rack today.

"080910" - 5 Rounds for Max reps:

• Bench Press - bodyweight
• Pull-Ups
• Back Squat - bodyweight

Rest as needed between exercises and rounds.

Results:

• Jennifer - 4 Rounds
  Bench Press - 45 lbs, 11,12,12,10
  Jumping Pull-Ups, 10,6,6,5
  Back Squat - 45 lbs, 5,7,10,10
• Todd - 3 Rounds
  Bench Press - 135 lbs, 10,7,11
  Pull-Ups, 11,10,9
  Back Squat - 115 lbs, 14(95#),9,9
• Seth - 3 Rounds
  Bench Press - 205 lbs, 10,8,6
  Pull-Ups, 25,18,20
  Back Squat - 205 lbs, 23,16,19

Previous

First 'in 20' Found

Work distractions caused me to be 20 minutes late to the gym, and without a workout selection. This is the first AMRAP in 20 we spotted in the spreadsheet, and is apparently popular on birthdays.

"Self-Scaling" AMRAP in 20 minutes:

• 5 Thrusters - 95#
• 10 KB Swings - 55# DB
• 15 Sit-Ups (unanchored)

Results:

• Seth - 13 2/3 Rds, as Rx'd
• Jennifer - 10 Rounds, sub 30# Thrusters, 20# KB Swings
• Brad (Welcome!) - ~10 Rds, Thrusters: 5,5,4,3,2,1 at 95#, others at 30#
• James - alternate workout, see comments
• James (on 6/15) - 9 Rds, as Rx'd

Make some room

I sure hope there's enough floor space for the workout today. I'd hate to end up kicking somebody from the noon workout class while doing the get ups.

AMRAP in 20 minutes:

• 6 Turkish Get-Ups - 35# DB (3 per side)
• 9 Ring Dips
• 12 Pull-Ups

Instruction on TGU can be found here, here, here and here

Results:

• Seth - 6 Rds + 8 Pull-Ups, as Rx'd
• Jennifer - 5 Rds + 4 Pull-Ups, sub 10# TGU, 2xreps bench dips, jumping pull-ups
• Todd - 5 Rds + 2 TGU, sub 20# TGU, weight-assisted bar dips & pull-ups

Previous

Getting Heroic

Browsing the CFHQ site, I noticed that they posted a set of brand new hero workouts leading up to Memorial Day. Let's try one:

"The Seven" - 7 Rounds for Time:

• 7 Handstand Push-Ups
• 7 Thrusters - 135 lbs
• 7 Knees-to-Elbows
• 7 Deadlifts - 245 lbs
• 7 Burpees
• 7 KB Swings - 2 pood (70# DB)
• 7 Pull-Ups

Results:

• Seth - DNF, 4 Rds in 25:40, as Rx'd
• Jennifer - DNF, 4 Rds in 25:45, sub knee HSPU, 40# Thrusters, hanging knee-raises, 80# DL, knee burpees, 30# swings, jumping pull-ups
• Todd - DNF, 3 Rds in 28:05, sub decline ~HSPU, 80# Thrusters, 80# DL, 35# swings

Go For Broke

It's just fifteen minutes, and you spend three quarters of it resting anyways; No reason not to give maximum effort during the work intervals.

"Quarter Gone Bad" - Max Total Reps in 5 rounds

• 15 seconds of Thrusters - 135 lbs
• 45 seconds rest
• 15 seconds of Weighted Pull-ups - 50 lbs
• 45 seconds rest
• 15 seconds of Burpees
• 45 seconds rest

Results:

• Seth - 98 Total Reps
  135# Thrusters: 7,6,6,5,6:30
  50# Weighted Pull-Ups: 7,7,7,6,6:33
  Burpees: 7,7,7,7,7:35
• James - 27:11
  Alternate workout, see comments

Previous

Been a while

Today's random selection hasn't been seen in over a year. Looks like fun.

"Sure, why not?"
10-9-8-7-6-5-4-3-2-1 reps for time of:

• Push Jerk - 1/2 Body weight
• Burpees
• Pull-Ups

Results:

• Seth - 13:10, 105# PJ/PP
• Jennifer - 23:51, 55# PJ/PP, knee burpees, jumping pull-ups