5 Rounds for time:

• 400 Run
• 10 Power Cleans

Jeet 15:47  Tea G 16:03  Ryan P 16:19  Tasia A 17:00  Mikelle 18:00  Archie A 19:02

Lucas A 20:07  Steve M 23:04  Ryan O 19:28  Ian J 18:41  Kevin H 26:17  Chris S 18:48

Jen R 20:09  Christine P 28:03

Then 50 Knee to Elbows or 50 V-ups (8lb med ball)

Post loads used, any scaling and thoughts to comments!

Saturdays Warriors

For time:
Each team must complete a total of 2500 hundred reps.  It can be any combination of the following 4 exercises.  The only rule is only one teammate can perform an exercise at a time.

2500 Reps

• Air Squats
• Push-ups
• Abmat Sit-ups
• Box Jumps

Alex W/Brooke M 56:23 (winning team) Congrats

Archie A/Chris “Strawberry Sprinkles” Shoemaker 59:54

Ali H/Jen R  61:00

Post thoughts to comments!

There are days when human beings go above and beyond “average”.  They step out of the comfort zone and into another higher plane.  Team work often brings out this kind of experience.  Today was one of those days.  I watched 6 people pushing themselves and each other to their limits for an hour without stopping.  “Amazing” is all I can say!

2 rounds for time:

• 50 Air Squats

• 50 Kettlebell Swings

• 50 Burpees

• 50 Abmat Sit-ups

Jeet 14:10  Leidy 16:06  Brooke M 23:36  Markus 13:45  Ali H 18:35  Kevin H 28:59

Jen R 18:39  Steve M 16:31  Alex W 19:05  Rob H 24:57  Ryan P 20:19  Tea G 16:16

Archie A 18:14

Rest 5 minutes then a 500 row for time.

Post Kettlebell used any scaling and thoughts to comments!

For time:

400 Run

10 Turkish Get-ups (per arm)

21 Pull-ups

8 Turkish Get-ups (per arm)

15 Pull-ups

4 Turkish Get-ups (per arm)

9 Pull-ups

400 Run

Jeet 18:00  Daniel W 15:32  Ryan V 16:38  Ryan P 20:53  Archie A 20:04  Lucas A 20:55  Ian J 16:02

Alex W 22:04  Ali H 24:14  Ryan O 19:56

Then 50 Knees to Elbows

Post KB load used and thoughts to comments!

For time:

800 Run

10 Push Presses

10 Abmat Sit-ups

800 Run

15 Push Presses

15 Abmat Sit-ups

800 Run

20 Push Presses

20 Abmat Sit-ups

800 Run

25 Push Presses

25  Abmat Sit-ups

Jeet 20:51  Tea G 21:18  Ryan V 21:34  Leidy 23:54  Brokke M 25:48  Archie A 27:40  Lucas A 27:23

Steve M 20:19  Ian J 20:59  Alex W 21:30  Ryan O 23:36  Jen R 24:11  Kevin H 27:23  Dave G 27:26

Then 100 V-ups with 8lb Med Ball.

Post loads used, any scaling and thoughts to comments!

2 Rounds of:

KB Snatch Walks to first pole (then switch arms)

KB Snatch Walks to second pole

KB Swing Walks to third pole

KB Lunge Walks Pass Thru’s to fourth pole

Turn around and repeat KB cylcle

*Snatch Walk=1 KB snatch per 1 Step

Post KB load used and thoughts to comments!

For time:

800 Run

25 Deadlifts

400 Run

25 Push-ups

400 Run

25 Abmat Sit-ups

800 Run

25 Box Jumps

400 Run

25 Air Squats

400 Run

25 Pull-ups

Alex W 20:25  Angelo D 20:28  Chris S 21:08  Mark O 23:43 Ryan V 20:43  Rob H 28:27  Brooke M 26:55

Leidy 24:15  Jen R 24:06  Ian J 21:24  Ryan P 22:06  Jill F 25:50  Ryan O 27:03  Ali H 31:30  Kevin H 26:13

Post loads used, any scaling and thoughts to comments!

2 Person Team Relays:

1st Relay:

Teammates alternate back and forth until the reps at each exercise is complete before moving to the next exercise.

• 100 Box Jumps (20″)
• 100 KB Swings (M 35lb) (W 26LB)
• 100 Push-ups
• 100 Pull-ups

2nd Relay:

• 100 Air Squats each Teammate

One teammate performs 100, tags teammate who then completes 100.

A great way to start off the weekend.  Post thoughts to comments!

For time:

2000 Row

Lucas A 7:14.2  Archie A 7:18.8  Leidy 9:15.9  Matt J 9:29.7  Ian J 6:57  Ryan P 7:36.5  Steve M 7:18.9

Rob H 7:13.5  Ali H 9:53.3  Tea G 8:37.8  Brooke M 8:33.9  Alex W 6:44  Christine P 10:02.3

For time:

100 Burpees

Lucas A 10:59  Archie A 9:28  Leidy 10:00  Matt J 9:16  Ian J 8:00  Ryan P 10:25  Steve M 6:50

Rob H 10:05  Ali H 8:49  Tea G 14:06  Brooke M 14:26  Alex W 9:52

Post thoughts to comments!

Outstanding effort by everyone!

4 exercises, 4 rounds for time:

Round 1

1. 400 Run
2. 10 KB High Pull (per arm)
3. 10 KB Single Arm Squat (per arm)
4. 10 Pull-ups

Round 2

1. 400 Run
2. 15 KB High Pull (per arm)
3. 15 KB Single Arm Squat (per arm)
4. 15 Pull-ups

Round 3

1. 400 Run
2. 20 KB High Pull (per arm)
3. 20 KB Single Arm Squat (per arm)
4. 20 Pull-ups

Round 4

1. 400 Run
2. 25 KB High Pull (per arm)
3. 25 KB Single Arm Squat (per arm)
4. 25 Pull-ups

Rob H 29:22  Daniel W 19:43  Alex W 28:38  Erin T 27:10  Ryan O 23:36  Jen R 24:33

Post KB weight used and thoughs to comments!

For time:

1000 Row

100 Push-ups

100 Abmat Sit-ups

100 Wall Ball

Post wall ball used and thoughts to comments!

Kevin S 15:54  Ian J 19:32  Lucas A 23:40  Archie A 18:37  Matt J 16:55  Ryan P 18:10

Dave G 24:36  Alex W 22:48  Ryan O 17:53  Chris S 17:18  Tea G 23:05  Leidy 24:42

Jill F 20:00  Kevin H 27:00  Jen R 19:10  Steve M 20:00  Rob H

4 Rounds for time:

800 Row or 800 Run

20 KB American Swings (overhead)

20 Box Jumps 20″

20 KB Clean & Presses

20 Pull-ups

Daniel W 27:57  Kevin S 31:15  Dan Z 36:56  Matt J 38:00  Ryan P 36:46

Post row or run, KB weights used and thoughts to comments!

3 Rounds for time:

500 Row

20 Burpees

400 Run

Post any scaling and thoughts to comments!

Kevin S 15:20  Daniel W 18:05  Ryan O 21:55  Tea G 24:05  Rob H 20:08  Jen R 18:46

Steve M 14:28  Jesse M 16:29  Jill F 19:53