From the comments

This didn't make it into the official post, but did make it to the spreadsheet for the random selector to use.

AMRAP in 20 minutes:

• 21 Sit-Ups
• 15 Burpees
• 9 Handstand Push-ups

Results:

• Seth - 5 Rds + 2 burpees, as Rx'd
• Todd - 5 Rds, sub toes-on-bar HSPU, 'core' machines rds 3-5

QAD

Got nothing.

"Cindy" - AMRAP in 20 minutes:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Results:

• Todd - 10 Rounds
• Seth - 17 Rounds + 3 push-ups
• James - "Little Boy Roy" in 18:11, see comments

previous

Premeditated?

Nah, just a random, at-gym selection.

AMRAP in 20 minutes:

• 10 GHD Sit-Ups (or V-ups)
• 10 Pull-Ups
• 15 Back-Extensions
• 15 Push-Ups

Results:

• Todd - 5 1/2 Rds, sub nautilus stuff for sit-ups & back-extensions, weight-assisted pull-ups
• Seth - 7 3/4 Rds, V-ups

Can't keep up

HQ has posted several new Hero workouts lately, including another one today. Too keep from falling farther behind, we'll attempt:

"Roy" - 5 Rounds For Time:

• 15 Deadlifts - 225 lbs
• 20 Box Jumps - 24" box
• 25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Results:
Seth - 27:04, as Rx'd

Effects of fatigue

Went into the gym today without a plan; this workout got picked for some reason. First round was WAY easier than the remainder.

AMRAP in 20 minutes of:

• 5 Deadlifts - 275 lbs
• 10 Handstand Push-Ups
• 15 Weighted Dips - BW + 25 lbs

Results:

• Seth - 4 Rds, as Rx'd
• Todd - 3 Rds + 10 Dips, sub 7 reps @ 95# DL, toes-on-bar HSPU, unweighted dips

Three cubed?

This was last posted as five sets of each, but in the interest of time, I think three sets of each type will be sufficient.

• Overhead Squats - 3,3,3
• Front Squats - 3,3,3
• Back Squats - 3,3,3

Results:
Seth -

• OHS: 135,155,175
• FS: 245,245,245
• BS: 295,295,295

More treadmill trouble?

Guess the random selector thinks we didn't run enough yesterday. At least this is one we haven't seen in a while.

AMRAP in 20 minutes:

• Run 400m
• 10 Hang Squat Cleans - 95#
• 10 L-Pull-Ups

Results:

• Seth - 5 Rounds + ~100M

Fran Overboard?

This workout prescription is essentially "Fran" plus rowing. As we don't have access to a rower, we'll have to do the running substitute as suggested by HQ.

"090901" - For Time:

• Row 1000 meters (run 1 mile)
• 21 Thrusters - 95 lbs
• 21 Pull-Ups
• Row 750 meters (run 0.5 mile)
• 15 Thrusters - 95 lbs
• 15 Pull-Ups
• Row 500 meters (run 0.25 mile)
• 9 Thrusters - 95 lbs
• 9 Pull-Ups

Results:

• Todd - 26:37, sub 0.8,0.4,0.2 mile runs, 65# Thrusters, 60# assisted pull-ups
• Seth - 21:09, as Rx'd (runs)

Major vs Minor

We really should attempt the "Ursa Major" form of this one someday (135# Complexes, Ring push-ups), but I am not feeling it today.

"Ursa Minor" - 5 Rounds For Time:

• 5 Bear Complex - 115 lbs
• 10 Burpulls
• 15 Chest-Slap push-ups

Bear Complex: Power clean to front squat to push press to back squat to push press. Catch the bar on the first push press in the back rack position, then back squat it. For this workout, try not to squat-clean-thruster. The squats and presses should be separate movements.

Burpull: Burpee to pull-up

Results:

• Seth - 25:42, as Rx'd

Previous

From a video?

I think I added this workout to the spreadsheet a couple of years back based on a demonstration video. I think it was father/son challenge...

"Little Andy" 30-25-20 Rep Rounds For Time:

• Wall-Ball - 20# Ball or 20# DB Thrusters
• Box Jumps
• Double-Unders

Results:

• Jennifer - 20:02, sub 8# DB Thrusters, 17" box jumps, tuck jumps
• Todd - 20:23, sub 12# DB Thrusters, 20" box jumps, tuck jumps
• Seth - 9:42, sub 20# DB Thrusters, 24" box jumps

Can't you split that up?

NO!
You have to do all 100 before changing exercises. Really.

"Angie" - For Time (Do 100 reps before changing exercises)

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Results:

• Seth - 22:54 (6:59,7:11,4:54,3:48), as Rx'd
• Todd - 19:50 (7:10,4:20,3:00,5:20), scaled to 60 reps of each, 50# weight-assisted pull-ups

Previous results here, or more recently for James, here.

Headrush?

CFHQ has been quite active in posting new workouts during my hiatus. Let's sample one.

"100627" - 5 Rounds For Load and Time:

• 5 Deadlifts
• 5 Ring Handstand Push-Ups

Results:

• Seth - 9:42, 295#, 6" Elevated HSPU (did 345# DLs first 8 reps)

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