New Year Kickoff Workout

All,

 

I trust everyone had a great holiday and New Year.  Now let's get things started on the right foot (or left...).

 

For time:

10 ground to overhead (95#)

100m sprint

20 burpees

100m sprint

30 push press (95#)

100m sprint

40 box jumps (24")

100m sprint

50 KB swings (1.5pood or ~55#DB)

100m sprint

60 pull-ups

100m sprint

70 squats

100m sprint

80 push-ups

100m sprint

90 sit-ups (x-fit style)

100m sprint

100 lunges (50ea leg)

100m sprint

 

Good luck to all and Happy New Year!

12/21 Workout

To All:
Due to the upcoming Holiday Break, I have the honor of posting the last workout for this calendar year.
 
Two years ago, we posted our first workout to the Friday Workout Crew Blog.  13,599 posts later we are still running strong.
 
You have until COB, 1 January to complete this workout.  Winner will post the 2013 workout to be completed on 4 January 2013.
 
The Holiday Workourt is the "Murph"

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Pull-ups, push-ups, and squats can be broken down in any manner between 1 mile runs.
 
Fastest time wins!

Merry Christmas and Happy New Year!

12/14 Workout "Ramona"

The Ramona

2 rounds of:

 

70 squat jumps http://www.youtube.com/watch?v=MJ6KJintn70

60 V-ups http://www.youtube.com/watch?v=SGlXsLJNu3I

50 burpees http://www.youtube.com/watch?v=7MGljX4bbps

40 box jumps

30 4-count flutter kicks

20 half burpees  http://www.youtube.com/watch?v=TuOammIhdI0

 

Best time wins!

 

Good luck!