Dubbin' Up

5 Rounds for Time:

20 Pullups
50 Dubs
40yd Overhead Walking Lunges (45/65)

Post times to comments

Heavy Hitter

Deadlift MAX

Then:

100 Burpees for time

Hilly

15 min AMRAP:

Hill run
10 Pushups

Post number of rounds completed

Lighten the Load

4 Rounds:

30 OHS (45/35)
20 Press (45/35)
10 Burpees

Post times to comments

McFlurry

400M Run
21 Power Cleans (65/95)
21 Thrusters (65/95)
21 Pullups
400M Run
15 Power Cleans
15 Thrusters
15 Pullups
400M Run
9 Power Cleans
9 Thrusters
9 Pullups
400M Run

Post times to comments

You want me to do WHAT???

Start With:
5 Weighted pull up 20/35 10
Burpees

Then....
5 rounds:
200m Run
10 BW Deadlift
20 Lateral Hops

4 rounds:
200m Run
15 KBS
30 Double Unders

3 rounds:
20 Med Ball Cleans
40 Lunges (with medicine ball)

2 rounds:
200m Run
25 Burpees
50m Sprint

Post times to comments (if you're still alive)...

Leg Shredder

400m Run

5 rounds:
10 Burpees
100m Sprint
20 Squat Jumps
100m Sprint
20 Hollow Rocks

400m Run

3 for 3

3 rounds:

30 Push Ups
30 Box Jumps
30 Wall Balls
30yd Lunges

Post times to comments!

Runner

For time:

30 back squats
1 mile run

Metcon Madness

5 rounds:

400m Run
30 Air Squats
20 V-Ups
10 Push Ups
5 Burpees

Post times to comments!

Idiocracy

21-18-15-12-9-6-3

Deadlift (65/95)
Push Press/Jerk (65/95)
Sprawls

Even=80 yds lunges
Odd=400M Run

Post time to comments

Okla-who??

4 Rounds:

20 Power Cleans (65/95)
400M Run
20 Pullups


Post time to comments

Pure Torture

7 Rounds:

4 Burpee Deadlift
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean and Jerk
Post times to comments

The Mean 15

3 Rounds:

15 Deadlifts (115/155)
15 Burpees
15 Wall Balls
15 Dips

Post times to comments!

The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 KB Swings
400M Run

We did this one on 7.8.09 at Wegner...times aren't exactly comparable though because we did truck drivers instead of KBS, and we didn't have to walk to the track...

Post time to comments

Ready to Run!

25-20-15:

Front Squat (65/95)
Push Jerk (65/95)
40yd Bear Crawl
200m-400m-800m

Post times to comments!

America Rocks

4 rounds:

10 DB Power Cleans (25/35)
20 Thrusters (65/95)
30 Dubs/15 Burpees

Post times to comments!

Adam's Gamble

4 Rounds:

Run 400
10 DL
10 HSPU
20 Hollow Rocks
Post times to comments

Man Workout

7 rounds:

7 Squat clean and press (135, 75)
2 muscle ups (7 pullups, 7 dips)
A-Up down & back

Post times to comments

Over & Up

25-20-15-10-5:

Overhead Squats (65/95)
Pullups
GHB sit ups

Post times to comments