Name Rounds Time Limit
Golfer Ron AMRAP 20
  • · 5 Burpees/ jump ring dips
  • · 10 KB cross chops (5 per side), 35# KB
  • · 15 air squats
Kayak Ken
  • · Row — 1000 meters
  • · 50 burpees
  • · Row — 1000 meters
Slope Style 5
  • · Lateral box jumps, 5 per side
  • · Pistols, 5 per leg
  • · Air squat w/ 180 deg. jumping rotation, 5 rotations right/ 5 rotations left
Sue B
  • · Medicine ball cleans with wall ball (MBCWB), 20 rep
  • · KB swing with overhead squat, (KBSOHS), 5 reps
  • · MBCWB, 15 rep
  • · KBSOHS, 10 rep
  • · MBCWB, 10 rep
  • · KBSOHS, 15 rep
  • · MBCWB, 5 rep
  • · KBSOHS, 20 rep
Coxswain Carrie
  • · Row — 2000 meters
  • · Pull-up, 5 reps
  • · Row — 1000 meters
  • · Pull-up, 10 reps
  • · Row — 500 meters
  • · Pull-up, 15 reps
Kate's Assault
  • · Row — 1000 meters
  • · Bench press (body weight), 10 reps
  • · Row — 1000 meters
5.6K Mike
  • · Run — 400 meters
  • · Row — 1600 meters
  • · Run — 800 meters
  • · Row — 800 meters
  • · Run — 1600 meters
  • · Row — 400 meters
G.C. Inferno AMRAP 20
  • · Tire Flip, 5 flips
  • · Pull-ups, 10 reps
  • · Sit-ups, 15 reps
The Don AMRAP 20
  • · Tire Flip, 2 flips
  • · Farmer carry tire back to start, approx. 18 FT.
  • · Push Press 115#, 3 reps
Rey Rey
  • · Row — 1000 meters
  • · 5 dead lift (body weight)
  • · Row — 500 meters
  • · 10 dead lift (body weight)
  • · Row — 250 meters
  • · 15 dead lift (body weight)
C & C Show
  • · Run — 400 meters
  • · Clean 135#, 10 reps
  • · Row — 400 meters
  • · Pull-up, 20 rep
  • · Overhead walking lunge 15# med ball, 40 steps
  • · Run — 800 meters
Cathy
  • · Shoulder Press, 5 rep
  • · Sit-up, 20 rep
  • · Push Press, 10 rep
  • · Sit-up 30 rep
  • · Push jerk, 15 rep
  • · Sit-up, 40 rep
Steve B
  • · Box Jump, 40 reps
  • · Dead lift (body weight), 5 reps
  • · Clean 115#, 5 reps
  • · Dead lift (body weight), 5 reps
  • · Clean 115#, 5 reps
  • · Dead lift (body weight), 5 reps
  • · Clean 115#, 5 reps
  • · Row — 500 meters
Roses Scrummage 3

With a continuous running clock, 1 minute at each station, 1 min. rest between rounds

  • · Row, count calories
  • · Ring push ups (elevated feet)
  • · B(ig)F(reakin')T(ire),BFT flip w/ jump though
  • · KB swing 40#
  • · Thruster 65#
  • · Pull-ups
Andréa’s Nemesis
  • · Rope climb, 5 ascends
  • · Burpee Box jump, 30 reps
  • · Rope climb, 5 assents
Katie G AMRAP 20
  • · Sit-ups, 30 rep
  • · Med ball clean 20#, 20 reps
  • · Box Jumps, 10 reps
Al B 3
  • · Pull-up, 10 reps
  • · Push press 115#, 10 reps
  • · Ring dip, 10 reps
Rugger Jim 3
  • · Tuck jumps, 30 reps
  • · Over head squat 85#, 15 reps
  • · Sit-ups, 30 reps
Mindy’s Bag O
  • · Sit-ups, 20 reps
  • · Hang Power Clean 95/65#, 20 reps
  • · Inverted Burpee, 20
  • · Thruster 95/65#, 20 reps
Suzanne’s Quest
  • · Row — 500 meters
  • · Walking lunges, 40 steps
  • · Sit-ups, 30 reps
  • · Push-ups, 20 reps
  • · Shoulder press, 10 reps