Crossfit Torii Beach

2011-07-14T21:21:00.000+09:00

Friday 110715

Three rounds for time of:

50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

2011-01-05T13:19:00.000+09:00

Thursday 110106

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments.
Compare to 100909.

2011-01-04T11:06:00.000+09:00

Wednesday 110105

Front squat 3-3-3-3-3 reps
Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments.
Compare to 100428.

2011-01-04T05:51:00.000+09:00

Tuesday 110104

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
Post time to comments.
Compare to 050102.

2011-01-01T05:36:00.000+09:00

Saturday 110101

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).

Post time to comments.

2010-12-29T07:33:00.000+09:00

Wednesday 101229

Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups

Kevin Montoya 6:33, Chris Lofland 6:48, Candice Ruiz 8:55 (135lbs), Kristan Clever 9:33 (135lbs), Rebecca Voigt 11:51 (135lbs).
Post time to comments.

Compare to 100330.

2010-12-27T10:32:00.000+09:00

Tuesday 101228

Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 355lbs, Austin Malleolo 295lbs, Annie Thorisdottir 206lbs, Candice Ruiz 200lbs.
Post loads to comments.

Compare to 100902.

2010-12-18T18:13:00.000+09:00

Sunday 101219

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).

Post rounds completed to comments.

Good job!!
Eveyone.

2010-12-16T05:17:00.001+09:00

Thursday 101216

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.
Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.
Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.
Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.
Post loads to comments.
Compare to 091124.

2010-12-14T21:14:00.001+09:00

Wednesday 101215

Three rounds of:
10 Deadlifts
30 GHD situps

Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs.

Post load and time to comments.

2010-12-12T18:37:00.000+09:00

Monday 101213

"Whitten"

Five rounds for time of:

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).

Post time to comments.

2010-12-08T12:06:00.001+09:00

Thursday 101209

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Martin 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron ~~11:29~~, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments.

2010-12-07T14:23:00.000+09:00

Wednesday 101208

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Post load(s) to comments.

2010-12-06T12:41:00.000+09:00

Tuesday 101207

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance Cantu 17:11, Heather Bergeron 18:55 (85lbs, 16lb ball), Stacey Kroon 19:23 (85lbs, 16lb ball), Kristan Clever 19:47 (85lbs, 16lb ball), Laurie Galassi 19:48 (78lbs, 14lb ball), Mel Ockerby 19:49 (85lbs, 14lb ball).

Post time to comments.

Ggreat job. everyone!

2010-12-02T20:25:00.000+09:00

Friday 101203

Five rounds for time of:

Row 500 meters
135 pound Thruster, 7 reps

Ken Gall 11:45, Tommy Hackenbruck 11:45 (thruster behind the neck), Pat Padgett 11:48, Kevin Montoya 11:56, Austin Malleolo 12:03, Dave Lipson 12:50, Michael Giardina 12:51, Chris Spealler 12:52, Kristan Clever 13:36 (95lbs), Rebecca Voigt 13:55 (95lbs), Katie Hogan 14:42 (95lbs), Heather Bergeron 15:28 (95lbs).

Post time to comments.

Compare to 100125.

2010-11-29T19:32:00.000+09:00

Tuesday 101130

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.
Post times to comments.

Compare to 100403.

2010-11-28T19:31:00.000+09:00

Monday 101129

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

2010-11-26T16:58:00.000+09:00

Saturday 101127

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).

Post time to comments.

Compare to 091221.

2010-11-25T20:21:00.001+09:00

Friday 101126

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).

Post time to comments.

Compare to 100307.

2010-11-25T06:32:00.000+09:00

Thursday 101125

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.

Post time to comments.

2010-11-22T16:30:00.000+09:00

Tuesday 101123

Push press 3-3-3-3-3-3-3 reps

Dave Lipson 265lbs. Post loads to comments.

Compare to 070517.

2010-11-18T15:07:00.000+09:00

Friday 101119

Hang power clean 3-3-3-3-3-3-3 reps

Dave Lipson 305lbs, Tim Burke 255lbs, Mike Burke 240lbs, Austin Malleolo 233lbs, Mike McKenna 225lbs, James Hobart 218lbs, Katie Hogan 185lbs, Crystal McReynolds 175lbs, Heather Bergeron 171lbs, Rebecca Voigt 170lbs, Kristan Clever 163lbs, Miranda Oldroyd 150lbs, Michelle Kinney 145lbs.

Post loads to comments.

Compare to 061229.

2010-11-16T19:16:00.000+09:00

Wednesday 101117

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs, Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs, Rebecca Voigt 117lbs, Michelle Kinney 115lbs.

Post loads to comments.

Compare to 090617.

2010-11-13T19:32:00.000+09:00

Sunday 101114

"Blake"

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24" box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24" box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24" box, 16lb ball).

Post time to comments.

2010-11-12T13:53:00.000+09:00

Saturday 101113

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Austin Malleolo 10:16, Dave Leys 11:05, Karianne Dickson 11:50 (65lbs), Kevin Montoya 13:20.
Post time to comments.

Compare to 090715.

2010-11-10T14:49:00.000+09:00

Thursday 101111

Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).

Post results to comments.

Compare to 100214.

2010-11-09T14:19:00.000+09:00

Wednesday 101110

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
Rich Fronig Jr.: 310lb OHS, 325lb FS, 395lb BS.
Post loads to comments.

Compare to 100226.

2010-11-08T12:20:00.000+09:00

Tuesday 101109

Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),

E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).

Post time to comments.

2010-11-05T20:03:00.000+09:00

Saturday 101106

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24" box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5 pood KB, 75lb OH squat, 24" box, 30lb DB), Kevin Montoya 26:16.

Post time to comments.

Compare to 091205.

2010-11-05T05:35:00.000+09:00

Friday 101105

Snatch one rep every minute on the minute for 15 minutes.

James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.

Post the highest and lowest loads to comments.

2010-11-03T20:02:00.000+09:00

Thursday 101104

Rest day

2010-11-02T14:43:00.000+09:00

Wednesday 101103

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Austin Malleolo 25:51.
Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.
Kevin Montoya 31:29.
Post times to comments.

Compare to 100504.

2010-11-01T16:19:00.000+09:00

Tueday 101102

Five rounds for time of:

3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.

Post time to comments.

2010-10-31T19:55:00.000+09:00

Monday 101101

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Austin Malleolo 3:01, Camille Leblanc-Bazinet 3:53 (105lbs).
Post time to comments.

Compare to 080706.

2010-10-29T19:03:00.000+09:00

Saturday 101030

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.

Compare to 090725.

2010-10-28T14:36:00.001+09:00

Friday 101029

Run 5K

Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10.

Post time to comments.

Compare to 100728.

2010-10-25T17:43:00.000+09:00

Tuesday 101026

Ten rounds of:

1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Heather Bergeron 155lbs in 12:45. Post load and time to comment.

2010-10-21T14:06:00.000+09:00

Friday 101022

"Brenton"

Five rounds for time of:

Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Post time to comments.

2010-10-20T19:16:00.002+09:00

Thursday 101021

Thruster 1-1-1-1-1-1-1 reps

Michael Giardina 264lbs, Heather Bergeron 165lbs.

Post loads to comments.

Compare to 091007

2010-10-19T14:54:00.000+09:00

Wednesday 101020

"Bulger"

Ten rounds of:

Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Kevin Montoya 18:20, Heather Bergeron 19:23, Michael Giardina 19:54,
Kim Malz 29:16 (95lbs).

2010-10-18T16:32:00.000+09:00

Tuesday 101019

Rest day

2010-10-17T16:58:00.000+09:00

Monday 101018

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Graham Holmberg 32:15, Kim Malz 32:44.

2010-10-16T17:40:00.000+09:00

Sunday 101017

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

2010-10-15T15:00:00.000+09:00

Saturday 101016

Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

Chris Spealler 2:48, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).

Post time to comments.

Compare to 100423.

2010-10-14T14:34:00.001+09:00

Friday 101015

Rest Day

2010-10-13T14:34:00.000+09:00

Thursday 101014

For time:

50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loera 12:15, Kim Malz 13:02 (14lb ball, bar MU), Adrian Bozman 13:11, Kristan Clever 14:05 (16lb ball), Miranda Oldroyd 17:21 (14lb ball), Rebecca Voigt 19:43 (16lb ball), Heather Bergeron 19:52 (14lb ball).

Post time to comments.

Compare to 100426.

2010-10-12T12:32:00.000+09:00

Wednesday 101013

Snatch balance 1-1-1-1-1-1-1

Dave Lipson 300lbs, James Hobart 272lbs, Dave Leys 215lbs, Laurie Gallasi 155lbs, Miranda Oldroyd 150lbs, Heather Bergeron 150lbs. Post loads to comments.

Compare to 100412.

2010-10-11T10:34:00.000+09:00

Tuesday 101012

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.
Post Tabata score for each exercise to comments and total for final score.

Compare to 100217.

2010-10-07T11:37:00.000+09:00

Friday 101008

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood), Jason Ackerman 6:45.

Post time to comments.

Compare to 051025.

2010-10-06T14:17:00.000+09:00

Thursday 101007

Rest Day

2010-10-05T20:31:00.000+09:00

Wednesday 101006

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

2010-10-04T15:37:00.000+09:00

Tuesday 101005
For time:

95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

2010-10-03T09:42:00.000+09:00

Monday 101004

"Jerry"

For time:

Run 1 mile
Row 2K
Run 1 mile

Peter Egyed 19:39. Post time to comments.

Compare to 100509.

2010-10-02T18:09:00.000+09:00

Sunday 101003

Rest day

2010-09-30T15:08:00.000+09:00

Friday 101000

"Ryan"

Five rounds for time of:

7 Muscle-ups
21 Burpees

Pat Barber 11:22, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.

Compare to 090816.

2010-09-29T15:32:00.001+09:00

Thursday 100929

"Jack"

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Stacey Kroon 10 rounds + 3 KB (85lb PP, 1.5 pood KB, 24" box), Kim Malz 10 rounds (80lb PP, 1 pood KB, 24" box). Post rounds completed to comments.

2010-09-28T15:02:00.000+09:00

Wednesday 100929

Rest Day

2010-09-27T14:53:00.000+09:00

Tuesday 100928

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Chris Spealler 6:45. Post time to comments.
Compare to 100310.

2010-09-26T08:19:00.000+09:00

Sunday 100926

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
Austin Malleolo 455, Kevin Houston 418. Compare to 100713.

2010-09-23T21:00:00.001+09:00

Friday 100924

Shoulder Press 3-3-3-3-3-3-3

Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
Post loads to comments.

Compare to 100303.

2010-09-22T19:56:00.001+09:00

Thursday 100923

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.

Compare to 080208.

2010-09-21T14:06:00.001+09:00

Wednesday 100922

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.

Compare to 091025.

2010-09-19T19:16:00.000+09:00

Monday 100920

Complete five rounds of:

Deadlift, 3 reps
Max rep Handstand push-ups

Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18
Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15
Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15
Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10
Rob Orlando 535/22, 475/14, 500/12, 500/13
Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13
Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7
Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6

Post loads and reps for each round to comments.

2010-09-18T14:36:00.001+09:00

Sunday 100919

Four rounds for time of:

Row 500 meters
Rest 3 minutes

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.
Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4
Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2
Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2
Post times to comments.

Compare to 100416.

2010-09-17T03:51:00.000+09:00

Friday 100917

Rest day

2010-09-15T14:03:00.000+09:00

Thursday 100916

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24" box, 14lb ball). Post time to comments.

Compare to 100203.

2010-09-13T15:07:00.000+09:00

Tuesday 100914

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.
Compare to 070913.

2010-09-11T13:10:00.001+09:00

Sunday 100912

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to 100530.

2010-09-10T11:16:00.001+09:00

Saturday 100911

"Helton"

Three rounds for time of:

Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

2010-09-09T14:29:00.000+09:00

Friday 100910

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.

Compare to 100525.

2010-09-08T15:16:00.000+09:00

Thursday 100909

Rest day

2010-09-07T15:02:00.000+09:00

Wednesday 100908

Five rounds for time of:

Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20" box), Kim Malz 22:44 (105lbs, 24" box). Post times to comments.

2010-09-07T06:16:00.000+09:00

Tuesday 100907

Overhead squat 3-3-3-3-3 reps

2010-09-03T20:42:00.001+09:00

Saturday 100904

4 rounds for time of:

10 burpees
20 box jumps
30 pushups
40 squats
50 lunges

2010-09-03T09:08:00.000+09:00

Friday 100903

Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.

Compare to 100331.

2010-09-01T14:17:00.000+09:00

Thursday 100902

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments.
Compare to 090927.

2010-08-31T18:50:00.000+09:00

Wednesday 100901

Rest day

2010-08-30T05:10:00.000+09:00

Monday 100830

Back Squat 3-3-3-3-3 reps

2010-08-28T15:10:00.000+09:00

Sunday 100829

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.

2010-08-27T08:43:00.000+09:00

Friday 100827

For time:

21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Compare to 091216.

2010-08-25T13:02:00.000+09:00

Thursday 100826

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

2010-08-24T20:05:00.000+09:00

Wednesday 100825

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14" jump), Lucas Zepeda 24:34, Jesse Bazarnick 26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14" jump), Laurie Galassi 35:47. Post time to comments.

Compare to 040316.

2010-08-23T04:48:00.000+09:00

Monday 100823

400 meter Walking lunge

2010-08-22T07:37:00.000+09:00

Sunday 100822

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Kristan Clever 14:49 (24" box), Graham Holmberg 15:20, Kim Malz 17:48 (24" box), Elyse Umeda 20:59 (24" box). Post time to comments.

2010-08-20T12:01:00.000+09:00

Saturday 100821

21-15-9 reps

Tire flips and jump in out
Knees to elbows
Double unders

2010-08-19T15:03:00.000+09:00

Friday 100820

Rest Day

2010-08-18T19:28:00.000+09:00

Thursday 100819
"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Mikko Salo 21 rounds, Graham Holmberg 19 rounds + 3 HSPU, Chris Spealler 15 rounds + 1 HSPU (with 20lb vest), Kristan Clever 15 rounds (2 pood KB), Rebecca Voigt 7 rounds (2 pood KB). Post rounds completed to comments.
Compare to 091027.

2010-08-17T14:24:00.000+09:00

Wednesday 100818

15 rounds for distance of:

Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

2010-08-16T19:01:00.001+09:00

Tuesday 100817

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games). Post time to comments.

2010-08-15T18:59:00.001+09:00

Monday 100816

Three rounds for time of:

Run 400 M
Pull-ups 20reps
45lbs kettle bell swings 20reps
AB mat Sit-ups 20reps

2010-08-13T11:08:00.000+09:00

Saturday 100814

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments.

Compare to 100518.

2010-08-12T20:56:00.000+09:00

Friday 100813

"Coe"

Ten rounds for time of:

95 pound Thruster, 10 reps
10 Ring push-ups
Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.

2010-08-10T10:34:00.000+09:00

Wednesday 100811

"ADAMBROWN"

Two rounds for time of:

295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean). Post time to comments.

2010-08-09T14:47:00.000+09:00

Tuesday 100810

"SQT"

Three rounds for time of:

95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.

2010-08-08T17:56:00.000+09:00

Monday 100809

Complete as many rounds as possible in 20 minutes of:

185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.

2010-08-08T08:15:00.000+09:00

Sunday 100808

Rest day

2010-08-06T17:24:00.001+09:00

Saturday 100807

For Time:

800m Run
12 Thrusters (115/75)
50 Sit-ups
400m Run
9 Thrusters
35 Sit-ups
250m Run
6 Thrusters
15 Sit-ups

2010-08-05T20:34:00.000+09:00

Friday 100806

Three rounds for time of:

Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Graham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda 17:45 (20" Box, 155lbs), Karianne Dickson 17:53 (135lbs), Valerie Mackenzie-Voboril 18:33 (140lbs), Kim Malz 21:30 (145lbs), Laurie Galassi 21:56 (205lbs). Post time to comments.

2010-08-04T14:37:00.000+09:00

Thursday 100804

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

2010-08-03T19:54:00.000+09:00

Wednesday 100804

Restday