100 Thrusters!

Complete 100 thrusters for time. Each time you set the bar down you must complete 20 situps.
Guys use up to 75#
Girls use up to 45#

100 Pullups!

Complete 100 pullups for time. Every time you come off the bar complete 20 mountain climbers.

Ahhhh shnikes!

For Time:
200ft. standing broad jumps
5 minute "bows and toes" plank, every time you rest: 15 wall ball shots (20/14#)
100 overhead walking lunges (45/25#)


The Buffalo Springs Lake 70.3 Triathlon was this weekend and I had the pleasure of cheering on my Dad in his first attempt at such a distance. If you are unaware of this particular race, I'm not sure if you know but.... it's kind of a big deal. A 1.2 mile swim followed by a nasty 56 mile ride up and out of the canyon and capped off with a little ol' half marathon. Temperature: 107 degrees. Wind: Wicked hard
This is one of only three Kona qualifying events at this distance which bumps up the stakes and the competition. Of course, fun was had by all, and Dad finished in style in just over 7 hours.

The mass swim start at 6:40 am

Results!

Weekly Results

Thursday, June 23 Results

Endurance Day!

Team row: 5k

Or

Individual row: 2.5k

Or

Run: 4 x 800m with 2 min rest between each.

Quartets!

5 rounds of:

:15 seconds on / :45 seconds off

Push press (95/65#)
box jumps
Burpees

Compare to April 26, 2011

Squat Cleans!

3 rounds for time of:

30 squat cleans (95/65#)
30 pullups
50 double unders

Mom!

Weekly Results

Pork tenderloin pre-smoker

5 rounds for time of:

400m run
15 overhead squats (95/65#)

Row for distance:

15 sec
20 sec
5 sec
30 sec
10 sec
25 sec

3 rounds
Work : Rest = 1:1

Farmers Conditioning!

For time:
200m one arm farmers walk (1.5/1 pood)

2 rounds of:
400m run
15 box jumps

100 situps

Power snatch!

Power breakfast

AMRAP in 10 minutes of:

3 power snatch
3 pullups
6 power snatch
6 pullups
9 power snatch
9 pullups
etc...

Girls use 65#
Guys use 95#

Festival!

50-40-30-20-10 of:

Double unders
Kettlebell swings
Burpees

Posterior chain chipper!

For time:

21 deadlifts (225/135#)
21 box jumps (30"/24")
400m run
21 burpees
21 kettlebell swings (1.5/1pood)

7000!

Ground to overhead any way possible.

Men 7000 lbs
Women 5000 lbs

Post time and weight used

Weekly Results!

Click to enlarge

And some fantastic stuff for you on what's going on in the pushup. More than meets the eye.

Endurance Day!

"Death by 10 meters"

Run 10m the first minute, run 10m x 2 the second minute, run 10m x 3 the third and so on until you cannot finish the number of intervals in a minute.

Resutls!
Click to Enlarge

2 mini's part 2!

Every minute on the minute complete:
5 box jumps (24/20")
Max rep wall ball shots until you get to 50 total.

Rest 5 minutes

3 rounds for time of:
250m row
25 pushups

And don't forget, today we kick off our Zone Challenge.
It lasts through the month of June and we will crown our champion right before the July 4th holiday! We will have prizes for the weekly winners as well so give it a shot. You may feel better than you ever have before!