`Angie------------------------------------------
100 pullups
100 pushups
100 situps
100 squats (meaning no weight, but your butt has to go down past your knees)
this one is done broken up..meaning do 10 pullups 12 pushups then go back to pullups....ets. The first time I did it it took 25 mins, the last time on May 2, 2011 it took 15:18 seconds.
I have no ideas how to label these, because they are born from crossfit workouts which are named mainly after fallen military soldiers. Some of these workouts are straight off the crossfit website (http://www.crossfit.com/cf-info/excercise.html) I'll just go with numbers for the ones I've made up....
#1---------------------------------------------------------------------------------------------------
3 rounds
run 200 yards with rocks (17lbs total)
30 pullups
30 hang power clean 117 lbs
30 85lb dumbell swings
4-5-11..........39:23
#2 -----------------------------------------------------------------------------------------------------
As Many Rounds As Possible (AMRAP)(a round is a complete set of all of the below excercises)
in 15 minutes
30 double unders (jumping rope...rope goes under feet twice in one jump)
3 hand stand pushups (with parallel bars/ rack)(made from pvc pipes about 9" high)
2 muscle ups (from hanging on rings to the extended dip position)
20 situps (at least one finger touching temple on each hand )
4 and 4/5 rounds on 5-4-2011
Murphy-----------------#3------------------------------------------------------------------------
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
41:19 on 5-8-2011
#4--------------------------------------------------------------------------------------------------------
5 rounds for time
30 situps
30 double unders
30 kettle bell swings (62 lbs)(directly above head with the KB)
24:52 on 5-10-2011
Fran---------------------------#5--------------i hate fran-----------------------------------------
21 reps of each, 15 of each, 9 of each
95 lb thrusters and pullups (thruster=wt to a full front squat then come up throwing wt above head)
7:21 on 5-17-11, 5:55 on 6-30-11
#6-----------------------------------------------------------------------------------------------------
25 minute AMRAP (as many rounds as possible)
30 lb (x2) farmers run 300 yards (I run down a huge hill and back up)
5 handstand pushups with rack
10 bench presses 205lbs
15 strict pullups (no kipping)
3 rounds on 5-23-11
#7--------------------------------------------------------------------------------------------------
4 rounds for time
300 yard run
12 pullups
20 ring dips
20 situps
29 minutes wearing a 30 lb weight vest on 5-24-11
#8------------------------------------------------------
50x 97lb thrusters
50x Burpees with 10 lbs in each hand
50x double unders
broken up
15:20 on 5-31-11
#9--------------------------------------------
50 reps, 15 reps, 9 reps
Burpees
185lb bench press
toes to rings
100lb lunges (half the reps on one leg, half on the the other)
(not broken up)
30:28
#10---------------------------------------------------
21,15,9 reps
205lb deadlift
Hand stand push up to floor
9:11 on 4-7-11
#11-----------------------------------------------------------------------------------
20 burpees
20 toes to rings (if you don't have rings toes to bar)
20 pushups
20 pullups
20 squats
3 hand stand pushups with rack
3 rounds as fast as possible (ASAP)
23:08 on 4-29-11
#12----------------------------------------------
AMRAP in 7 mins
done in 3 rep increments (3,6,9,12,15......)
(ie 3thrusters, 3 pullups, 6 thrusters, 6 pullups.....etc
95 lb thrusters
pullups
73 reps on4-27-11
#13---------------------------------------------------------
10,9,8,7,.......1 reps for time
205 lb dead lift
115 lb push press (not a strict military press...use legs for a little help)
on 4-8-10 the weights were 155lb deadlift and 105 lb push press and my time was 11:25, I improved in weight and time on 4-24-11 to 9:50
Annie------------#14----------------------------------------------------
50 reps, 40 reps, 30 reps, 20 reps, 10 reps for time
double unders
situps (crossift allows you to throw your hands, I keep at least one finger on my temple)
13:42....its totally dependant on your double under skills
Chelsea style ....for 20 mins not 30 mins-------------#15----------------------------------
every minute on the minute
5 pullups
3 hand stand pushups
15 squats
This one is kind of unusual. Chelsea is normally 5 pullups, 10 pushups, and 15 squats every minute on the minute for 30 minutes
#16 --------------------------------------------------------
4 rounds for time
Deadlift 225 x 10 reps
300 yard farmers run 30 lbs each hand
30 knees to elbows on the pullup bar (hang and touch your knees to your elbows )
26:23on 2;28;11
#17----------------------------------------------------------------
20 Min AMRAP(as many reps as possible)
3 dumbell thrusters 100 lbs total weight
6 205lb deadlift
9 Hand stand pushups
12 butterflies 70 lbs total weight
15 80 lb curls
4 rounds + 2 (thrusters and dl)
#18------------------------------------------------------------------------
3 rounds for time
200 yard run carrying two rocks total weight of 17 lbs
30 pullups
30 Hanging power cleans 117lbs (? bar hanging at waist moved to front squat position)
30 85lb (dumbell...don't have kettlebell) swings
39:23
#19 --------------------------------------------------------------------
10,9,8,7,6.....1 reps for time
Deadlift 155lbs
Push press 105lbs (military press dipping with legs a little to assist the lift)
11:25 on 4-8-11 --- also I revisited this one on 4-24-11using 205lbs and 115lbs with a time of 9:50, apparantly I was holding back.
ANNIE---------------------#20---------------------------------------------------
50,40,30,20,10 reps for time of
double unders
situps
I've done this one several times over the past year never getting below 20 mins this time (4;21;11) having learned how to do double unders quicker 13:42 , 4-25-11
#21--------------------------------------------------------------------------------------------------------
AMRAP ( as many reps as possible) in 7 mins starting at 3 reps and moving up by increments of 3's (ex 3reps of thrusters then pullups, 6 reps, 9 reps...etc then count total reps and that's the "score")
95lb thrusters
chest to bar pullups
73 reps on 4-27-11
#22-------------------------------------------------------------------------------------------------------
3 rounds for time
20 burpees
20 toes to rings
20 pushups
20 pullups
20 squats
3 handstand push ups using rack
23:08 on 4-29-11
#23----------------------------------------------------------------------------------------------------
21,15,9 reps for time
Deadlift 205lbs
Hand stand pushups to floor no rack
9:11 on 4-3-11
#24--------------------------------------------------------------------------------------------------------
50,15,9 reps for time
Burpees
bench press 185
toes to rings
100lb lunges (split number of reps between legs)
30:28 on (sometime in March , 2011)
#24------------------------------------------------------------------------------------------------------
5 rounds for time
30 situps
30 double unders
30 kettle bell swings (american style-all the way above head) 62 lbs
24:52 on May 10, 2011
#25--------------------------------------------------------------------------------------------------------
Run 1/2 mile
30 "ghd" situps (basically declined situps)
30 sumu deadlift high pulls 95lbs (pull bar from ground to past chest)
30 ring pushups
Run 1/2 mile
16:39 on 6.21.11 with my 25lb weight vest on.
#26----------------------------------------------------------------------------------------------------
10 rounds for reps (should have done 30 rounds Tabata time is 20 secs of work with 10 of rest so 30 round would have been 15 mins)
tabata chinups (or pullups)
59 reps on 6/19/11
#27----------------------------------------------------------------------------------
40 situps
run 300 yards (my run is down a hill then back up)
30 kettle bell swings (american style...all the way above my head) 62lbs
run 300 yards
20 hand stand pushups (no rack )
run 300 yards
40 170 lb shoulder shrugs (I used two 85lb dumbells)
run 300 yards
10 push press 135lbs
run 300 yards
30 curls 90 lbs
22:43 on 6-16-11 with 25lb vest on except for the hand stand pushups
#28------------------------------------------------------------------
15 min AMRAP
20 wall balls (40lb ball to 9ft)
20 pullups
20 ft walking on hands (I still can't really walk more then 5 ft at a time)
2 rounds + everything except 4ft of the walking on hands on 6-13-11
#29-------------------------------------------------------------------------------------------------
4 rounds for time
20 squats
10 chest to bar pullups
5 hand stand pushups
300 yard run
16:44 on 6:1:11wearing 25 pound vest on everthing
#30-------------------------------------------------------------------------------------------------------
100 toes to rings
7:52 on 5-27-11
#31-------------------------------------------------------------------------------------------------------
30 toes to rings
300 yard run with two 8 pound rocks
30 pullups
300 yard run w/ rocks
30 american kettle bell swings 62lbs
300 yard run w/rocks
10 overhead squats 95lbs
300 yard run ...w /rocks
5 hand stand pushups to floor
17:42 on 6-9-11 wearing 25 lb vest on all
#32-----------------------------------------------------------------------------------------------------
4 rounds for time
30 double unders
20 ball toss from full squat position (40lb ball 15feet horizontal)
5 hand stand pushups on rack
31:05 on 3-28-11
#33----------------------------------------------------------------------------------------------------
4 rounds for time
3 Hand stand push ups with rack
30 toes to rings
12 75 lb snatches
30 squats
25:38 on 3-24-11
#34-----------------------------------------------------------------------------------------------------
AMRAP 15 mins
pullups
195lb bench press
90lb oh squat
7-5-11.....121 reps
#35--------------this ones from FC leaderboard on facebook----------------------------------------------
25 pullups
30 wall balls (i only own a 40lb ball and can only get it to 9ft consistently)
35 kettle bell swings 62lbs american style (overhead)
40 double unders
2 rounds for time
20:30 on 7-12-11
#36---------------------------------------------------------------------------------------
13 min AMRAP
Hspu
Chest 2 bar pullups
Squats with two 35lb dumbells
pushups with a clap
7-14-11............210 reps
#37---------------------------------------------------------------------------------------
3 rounds for time
5 overhead squats 105lbs
10 sumu deadlift highpulls 105 lbs
15 pullups
20 double unders
25 toes to rings
..2:09 wearing a 25lb vest in 90 humid temps. my weight 7-19-11-----193lbs
#38 ---------------------------------------------------
5 minutes on rowing machine at highest setting
100 combined reps...
chest to bar pullups
62lb american kettle bell swings
245 deadlifts
followed with 100 double unders
25:30 with the 25 weight vest...(40 boats behind on the rowing) 7-24-11
#39------------------------------------------------------------------------------------------
Run 300 yards
50 hand stand pushups
50 situps on decline bench
50 ring pushups
10 95lb barbell cleans
Run 300 yards
7-25-11 wt 196lbs wearing 25lb vest on all but the HSPU--25:30
#40-------------------------------------------------------------------------------------------------------
rowing machine highest setting for 5 mins
36 boats behind
#41---------------------------------------------------------------------------------------------------------
5 rounds for reps
20 seconds on switch excercises during the 10 second rest
24" box jumps.....................39
95lb thrusters......................30
chest to bar pullups.............28
100lb total dumbell curls......24
95 lb bench presses............105
total reps.........................226...in 15 mins ......interesting 7-28-11...wt 193....
#42---------------------------------------------------------------------------------
20 AMRAP
3 100 lb dumbell thrusters
6 205lb deadlifts
9 hand stand pushups
12 butterflies 70 lbs total
15 dumbell curls 80 lb total
7 rounds..............no date....maybe january
#43-------------------------------------------------------------------
21,15,9
70 lb dumbell thrusters
205lb bench press
18:34......1.05.11
#44---------------------------------------------------------------------------------------
4 rounds for time
squats holding two 85 lbs dumbells
ring pullups + 30 lbs
230lb bench press
19:55 on 2-21-11
#45-------------------------------------------------------------------------------------------------
5 minutes on the rower (23 boats behind) at the highest setting
and immediately start....
50 chest to bar pullups
run 1/2 mile every drop
31:56 total time, 3 miles running. on 8-1-11 my wt 193......
anyone else doing this with no rower can just beat 26:56 which is the time without the rower
#46-------------------------------------------------------------------------------------------------
4 rounds
40 round house kicks...20 each leg (I hit a 100lb heavy bag...you can kick a tree or maybe just air)
20 romanian deadlifts using 95 lbs
5 muscle ups
30 decline bench situps
run 300 yards
24:33.....on 8-8-11 my weight 193 ....max bench 265
#47---------------------------------------------------------------------------------------------------
100 x 90lb curls
300 x punches (I hit a heavy bag you can hit some meat hangin in a meat house..or maybe air)
50 x Hand stand push ups
300 x squats
200 x double unders
broken up 33:21 on 8-9-11 body weight 195....
#48-----------------------------------------------------------------------------------------------------
Tabata timed chinups
10 rounds 64
20 rounds 111
8-15-11 body weight 194....this one is revisited I think I did only 10 rounds and 59 reps
#49---------------------------------------------------------------------------------------------------------
4 rounds for time
145lbs....ground to overhead 5x
62lbs.....overhead kettle bell swings 30x
100lbs...curls..........20x (10 each arm)
20:26 on 8-16-11 body wt 194............
#50-------------------------------------------------------------------------------------------------
Run 1/2 mile
AMRAP
tabata timed 30 rounds
145lb bench press
35 lb butterflies
toes to rings
run 1/2 mile
Total reps 192 time 22:08 on 8-18-11 wt 196
#51-----------------------------------------------------------------------------------------------
Ok so its been a week, my chest was so sore that I couldn't do much of anything
4 rounds for time:
Deadlift 305lbs x 5
run 1/2 mile
24 mins on 8-24-11 wt 195
#52---------------------------------------------------------------------------------------------------------
4 rounds for time
12 pullups
20 decline situps
20 ring dips
run 300 yards
28:22 with 35lb vest .....I beat number 4's time of 29 mins wearing a 30lb vest which i suspect was actually 25lb. soesn't matter...I beat the time. I did a little heartbeat timing after. 140 beats per minute 2minutes after. 96 bpm 10 minutes after. My resting heart beat is 60. Weight 194
#53----------------------------------------------------------------repeat of number 34------------------
20 min AMRAP
3 dumbell thrusters 100lbs
6 235lb deadlifts
9 hand stand pushups
12 70lb butterflies
15 80lb curls
4 and 4/5 rounds on 9.6.11 (beat the january one by 2/5 of a round with an increase in the DL weight of 30lbs) weight 194lbs heartrate 2 mins after 126bpm
#54-------------------------------------------------------------------------------------------------------
500 m rowing program 2 level 3 (10:15)
50 wide grip pullups
15:08 on 9-7-11...wt 195............126 bpm heartrate
#55---------------------------------------------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95lb overhead squats
double unders
decline situps
15:46....weight 197....136 heartrate ...right after.....9-8-11.....................................
#56----------------------------------------------------------------------------------------------------
Row level 2, program 2..250 meters(5:27)
50 pullups
100 pushups
150 squats
row again same level 250 meters
22:27 on 9-13-11
#57--------------------------------------------------------------------------------------------------
Run 5 miles 44:26 walked a bit of it, picked wrong shoes have blisters
9-12-11
#58------------------------------------------------------------------------
warm up 100 double unders
21-15-9
Hand stand pushups
ring dips
pushups
12:46.........Eric Young...did it in 6:36....
my wt 199....heartrate 120 bpm after.
#59---------------------------------------------------------------------------------------------------
Fight gone bad....or closest I could get to it...
Wall ball 40lb (supposed to be 20lb)
Sumu deadlift high pulls....75lbs
24" box jump (suppposed to be 20")
push press 75lbs
Burpees (supposed to be calories burned on the rowing machine)
Count the number of reps of each for a total. Do 3 rounds ....but after each round you get a minute to rest...so its a 5 mins on 1 minute off.....then ...5 mins on....etc
Van..from the gym did over 350 reps. I only made it to 249 on 9-20-11 ...weight 199.6...heartrate ...128 beats per minute.
#60----------------------------------------------------------------------------------
30 romanian DL 125lbs
30 pullups
30 Deadlifts 265lbs
30 situps on decline bench
All with 40lb vest. Every drop or stop run 300 yards (down the hill and up (with the vest on)) I ran 12 times
9-22-11..........40:20....wt 199 heart rate 148.
#61-------------------------------------------------------------------------------------------------------
Kettle bell swings 62lbs (overhead) 100x
Pullups 100x
situps 100x
every stop or drop 30 rows on level 3. (maybe substitute 10 burpees). 39:55 on 9-28-11. I did 570 rows. Maybe slow because of the curls and military presses the night before, and also the night before that I did bench presses.....I was sick for since number 60....plus too sore to walk.
##62------------------------------------------------------------------------------------------------
3 rounds for time
5 muscle ups
10 handstand pushups
15 overhead squats 95lbs
10-2-11 wt 200 One round 5:26. My shoulders told me not to do 3 (as if I could).
#63---------------------------------------------------------------------------------------------------
FRAN
21,15,9 reps of
95lb thrusters
pullups
6:25 on 10-3-11 wt 198 heartrate at finish 142bpm Personal record for fran is 5:55
#64-------------------------------------------------------------------------------------------------------
row 200 meters level 3
15 min AMRAP
bench press 205
curls with tricep bar 95
butterflies for chest 70lbs
dumbell curls 70 lbs
row 200meteres level 3
I did 138 reps of the amrap.....the first row took 4:15...the second 4:29...so it was a 23:43 total time with 138 reps. 142 bpm and weighing 198 on 10-9-11
#65------------------------------------------------------------------------------------------
I have been a little sore from that last one...
This one is inspired by Mitch's fb post which is the "meat" of it.
60 double unders
30 up and down dogs (that yoga thing)
21, 15, 9 reps of
230# deadlifts
Toes to Rings
60 double unders
30 up and down dogs
4:53, 11:52,16:52 (first time is for the 60,30 deal then the second time is after the "meat" (which is what Mitch did on his fb post at 7 something), then the last time is final.
heartrate of 140 bpm, weight of 198 on 10-12-11
#66--------------------------------------------------------------------------------------
been a while...I was in the outer banks on vacation
20 reps, 3 rounds
24" box jumps
pullups
62lb kettle bell swing (overhead)
Toes thru Rings
40lb ball 18ft ball toss (I only did 10 reps of these)
170lb shoulder shrugs
On 10-23-11 25:59 heartrate 140 bpm
#67--------------------------------------------------------------------------------------------
2 rounds
25x 185lb bench press
30 double unders
25x 95#romanian deadlifts
50 squats (no weight)
30x 70lb dumbell curls (35# each arm)
On 10-27-11...wt 199....heartrate 120....17:48
#68---------------------------------------------------------------------------------------
2 rounds..
row level 7 (hardest level) x 50
toes 2 rings x 30
decline situps x 30
overhead squats 75lb x 20
air squats x 30
row level 7 x 50
11-3-11 (tendon in left arm won't allow curls, right knee a little sore, left shoulder too sore to do muscle ups or shoulder presses....so I tried to find other things to do that would allow healing....felt great after) time 20:37 heartrate 148 bpm
#69-------------------------------------------------------------------------------------------
22 min AMRAP not counting the double unders.
bench press 205
30 double unders
Overhead tricep curls 80 lbs
30 double unders
clapping pushups
30 double unders
11-4-11 only 85 reps, it seems my dounble unders need work, but my heartrate was the highest since I began counting at 156 bpm
#70-------------------------------------------------------------------------------------------
AMRAP in 7 mins
3, 6, 9, 12, 15............reps of
95lb thruster
pullups.
11-5-11...I thought this was a repeat and was very happy with myself increasing from 73 reps to 92, but the original workout included chest to bar pullups...not the regular ones I did here. However the heartrate was good at 148.
#71-----------------------------------------------------------------------------------------------
Burpee Hell
150 burpees for time.
11-14-11 (been working too much sidework) 12:50 with 148 bpm at 5 am
#72-------------------------------------------------------------------------------------------------
Speed Shoulders, sounds a bit reckless, but it's only one motion at a time for the joint , not like 30 muscleups for time which works the whole range of the shoulder, and I think hurt me last time I tried muscle ups...possibly because of not warming up enough.
15,12,9 reps of
95# military press
80# military press
20# each arm lateral raise
20# front raise
135# standing row
20# each arm back flies
22:32 on 11-21-11 weight 199 142 bpm heartrate (5am workout)
#73-------------------------------------------------------------------------------------------
I guess I've been changing things a bit to a little more isolationist workouts....
This one is for Max reps, 1 min on, 10 seconds rest ( which is just about enough time to make it to the next station and write down the reps each excercise)
squats 195# 11, 4, 5........................20
air squats 44,33,31............................108
decline situps 25,17,21.......................66
toes to rings 21,17,16.........................54
romanian deadlifts 95# 26,21,22.........69
air squats 34,35,36.............................105
regular situps25,25,25.........................75
crunches 38,42,36..............................116
leg extensions 95# 26,24,24................74
air squats 35,28,38..............................101
788 reps in 3 rounds each round 11 mins 40 seconds for a total time of 35 mins. I kind of liked this one, but my heart rate was only 142 bpm at the end of it. Shoulders are a little sore from the last one, but not near as bad as I expect my legs to be after this one. 11-22-11
#74--------------------------------------------------------------------------------------------------------
Tabata timed (20 seconds on 10 secnds rest)
175# bench press
70# flies
80# french curls
3 rounds each before switching to the next excercise, a total of 4 rounds of everythinge, for reps
bp 23,10,8,8
flies 19,18,18,16
ftricep curls 11,13,11,13
total reps in 36 total rounds (total time of 18 mins) 168 reps. Heartrate 144 on 11.23.11 at 5:30 am
#75-------------------------------------------------------------------------------------
very sore
3 rounds
row level 3 for two minutes
50 shoulder shrugs 85#each arm
30 pullups
30 one armed rows (each arm) 35#
wt 200 on 11-25-11 heartrate 142bpm rows ....79strokes first round, 82 second, 78 on the third.
#76------------------------------------------------------------------------------------
4 rounds for time
10 Hand stand push ups
10 of this 115# barbell complex:
clean (take weight from ground to front squat position, I don't know if thats the right term)
push press (basically a military press with a little help from your legs)
back squats (lower weight to back of neck and do a squat)
push press from back squat position (use legs and shoulders to lift weight overhead)
30 regular situps
On 11-28-11 wt 198 time of 23:42. I beat my time from 1-17-11 of 26:29 didn't take heart rate then but it was 140 this time
#77--------------------------------------------------------------------------------------------
Went to Y with friend
30 laps 42 mins. 12-2-11
#78-----------------------------------------------------------------------------------------------
25 min AMRAP
30 x 40 pound dumbell press
5 x 300 # deadlift
25 x 30 # dumbell mule kicks (lean over and kick arm back with the dumbell (25 each arm)
5 x 300 # dead lift
25 x 50 # dumbell decline press
4 rounds plus 10 reps.
Wt 199...forgot to take heartrate. 12-3-11
#79---------------------------------------------------------------------------------------------
For Reps.
100 strokes on level 3 rowing
Tabata timed 3 total rounds of 3 rounds each..
Belly to bar on chinup bar (was meant for stomache but it was harder on upper boddy) 14,13,12
35lb dumbell curls 19,18,18
situps 36,33,31
95lb straight curls 13,12,10
leg raises 29,30,30
70lb tricep bar curls 23,23,22
100 strokes on level 3 rowing machine
Total reps (not counting the rowing) 386 on 12-4-11. wt 200 no heartrate taken.
#80---------------------------------------------------------------------------------------------
This one is repeat of 3-15-11
3 rounds for time
30 situps
30 ring dips
30 burpees
30 50# dumbell swings (didn't have a Kettle bell at the time)
Time on 3-15-11 was 24:15 time one 12-6-11-- 21:20 weight 199 heartrate 160....the highest yet...wondering ..I did try harder because I didn't want go backwards.
#81------------------------------------------------------------------------------------
this one is a repeat of 9-8-11
10,9,8,7,6,5,4,3,2,1 reps of
95# overhead squat
double unders
decline situps
On 9-8 time was 15:46, this morning (5am workout) on 12-12-11 time was 12:54. Heartrate 142.
#82---------------------------------------------------------------------------------------------
Another repeat. The repeats are much harder than the originals it seems.
2 rounds for time
25 pullups
30 wall balls (40lb ball)
35 kettle bell swings (62# overhead)
40 double unders
On 7-12-11 20:30. This morning 12-13-11, 5 am 19:10 with 148 bpm heartrate.
#83---------------------------------------------------------------------------------------------------
22 min AMRAP ( as many reps as possible) not counting the double unders (with jump rope)
Bench press 205#
30 double unders
Over head tricep extensions with tricep bar 80#
30 double unders
clapping push ups
30 double unders
(do as many as you can then go to double unders)
on 11-9-11 - 85 reps and today 12-24-11 90 reps , 140 bpm heartrate
#84------------------------------------------------------------------------------------------------------
Program 12 on rowing machine 700 meters
14:42 time, 112 bpm heartrate. 12-25-11
#86---------------------------------------------------------------------------------------------------------
15 muscle ups for time
could only do 2 in 6 mins, so I did 50 pullups with 30#vest on
12-26-11
#87-------------------------------------------------------------------------------------------------------
ANNIE
double unders (jump rope)
situps
50,40,30,20,10
13:42 on 4-25-11 and 13:34 today, 12-27-11, 148 bpm. Also did before hand 8 sets of curls of 10 reps with #80
#88-------------------------------------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95#overhead squats
pullups
24" jump box
wearing a 30# vest
12-28-11 wt 199, 20:56 heartrate 152 bpm
#89-------------------------------------------------------------------------------------------------
#90 ------------------------------------------------------------------------------------------------
15 min AMRAP, do each until failure before moving to the next one
HSPU (hand stand push ups)
Squats 185#
T2Rings (Toes thru rings)
163 reps, 148 bpm heartrate, on 12-30-11
#91--------------------------------------------------------------------------------------------------------
5 rounds for time
10 incline bench press 165#
30 double unders (rope under feet twice in one jump)
30 shoulder shrugs 170# (85lb dumbells)
5 over head tricep bar extensions 80#
22:19 on 12-31-11
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