Saturday 120218

4 rounds for time:
Run 400 Meters
50 Push-ups
25 Knees to Elbows*
*There is a 5 burpee penalty each time you drop off the bar. Burpees must be performed immediately before resuming KTE's.

Friday 120217

"Fractured Fran"
Five rounds for time of:
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups

Thursday 120216

"Rowing Michael"
3 rounds for time:
Row 1000 Meters
50 Sit-ups
50 Back Extensions

Wednesday 120215

"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Tuesday 120214

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Monday 120213

40 On/20 Off
3 rounds for max reps of each exercise on each round:
Overhead Squats, 40 seconds
Rest 20 Seconds
Hand Step Drill (6 inch step), 40 seconds
Rest 20 Seconds
Push Press, 40 Seconds
Rest 20 Seconds
Box Jump (24 inch), 40 Seconds
Rest 20 Seconds
AbMat Sit-ups, 40 seconds
Rest 20 Seconds
Men will use a 95lb barbell and women will use a 65lb barbell for the overhead squats and push presses.

Saturday 120211

Buy in: 30 pistols, alternating legs on each rep
With a partner for time 10 rounds of :
10 Medicine Ball Cleans (men 20lb/women 15lb)
10 Burpees
Cash out: For Time: Bench Press, 30 reps (men 135lbs/women 85lbs)

Friday 120210

Heavy Fran
15-12-9 Rep Rounds For Time:
Thruster (men 135lbs/women 85lbs)
Weighted Pull-up (men 45lbs/women 25lbs)

Thursday 120209

8 Rounds of :
Run 400 Meters
Rest 90 Seconds

Wednesday 120208

Snatch
1-1-1-1-1-1-1 reps