Murph

"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.

Post time to comments.

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400m Run
50 Squats 45/35#
40 Sit Ups
30 Back Extensions

3 Rounds for time.

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5k Run

Rest Day

Rest Day

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Deadlift

5-5-5-5-5

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Point Loma High School Demo


400m Run
25 Push Ups
400m
50 Squats
400m
50 Walking Lunges
400m
25 Burpees

For time.

FGB

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.

Rest Day

Rest Day

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5 Rounds of:

10 Push Press 95/65
15 Double Unders
20 Kettlebell Snatches 36/18

For Time.

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"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Fran

"Fran"

21-15-9

Thrusters 95/65
Pull Ups

For time.

Rest Day

Rest Day

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50 Pull Ups
1/2 Mile Run

50 Push Ups
1/2 Mile Run

50 Squats
1/2 Mile Run

50 Sit Ups
1/2 Mile Run

For Time.

Murph

"Murph"

1 Mile Run

100 Pull Ups
200 Push Ups
300 Squats

1 Mile Run

For time.

Tim after Murph on his last day in San Diego

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25 Walking Lunges
25 KB Swings(54/36)
25 GHD Sit Ups
25 Single Leg D.L.(right)
25 Single Leg D.L.(left)
25 Pull Ups
25 Wall Balls
25 Squats
25 Box Jumps
25 Walking Lunges

For time.

Justin attempting a 160lb Pull up

Rest Day

Rest Day

"Jill"

"Jill S."

10-9-8-7-6...1

Pull Ups
KB Swing 54/36#
Sit Ups
Deadlifts 135/95#
Squats

For time.

Wod

400M Run
10 Weighted Pull Ups 36/18#
10 Weighted Dips 36/18#
10 Front Squats 95/65#
10 Deadlifts 135/105#

For time.

"Helen"

"Helen"

400m Run
21 KB Swings (54/36)
12 Pull Ups

3 Rounds for time.

Rest Day

Rest Day

Sleeping like a baby!

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4 Rounds of:

400m Run
30 KB Swings
25 Push Ups
20 Pull Ups

For time.

Karen's hand after figuring out the kip!

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2 mins of:
Row 200m
MAX Wall Balls


1 min rest


2 mins of:
Row 200m
MAX Box Jumps


1 min rest


3 Rounds
Count Reps

"Lynne"

"Lynne"

Bodyweight Bench Press
Pull Ups

Max Reps
5 Rounds

New Addition!

Due to the new addition to our family the blog hasn't been updated!!! SORRY!