7.11.14

Deadlift 4 RM
Nik 225

7.3.14

OHS 1-1-1-1-1-1
Nik – 180 PR!

6.28.14

Run 5k (Wheatland, Nutt, Starr, Bridge)
Nik 26:10

6.24.14

Sumo Deadlift 5-5-5-5-5
Then
200m sled drag (40% SDC)
Nik 245, 145

6.21.14

Front squat 5-5-5-5-5
Nik 155

6.17.14

Complete for time:

• 100 double unders
• 50 wallballs (20/14# to 11/10′)
• 50 KB swings (53/35#)
• 50 box jumps (24/20″)
• 50 KB snatches (53/35#, alternating)
• 50 burpees
• 100 double unders

Nikki 19:19 Rx

6.14.14

2 rounds of: 800m run and 30 C&J (95#)
Nik 17:34 Rx

6.13.14

Backsquat 3-3-3-3-3
Nik 175 across

6.10.14

AMRAP in 12 minutes of:

• 2 deadlifts (225/155#)
• 2 chest to bar pull ups
• 4 deadlifts (225/155#)
• 4 chest to bar pull ups
• 6 deadlifts (225/155#)
• 6 chest to bar pull ups
  etc

Nik 128 Rx

6.7.14

OHS 5-5-10
Nik 125×9

6.6.14

“2012 Regionals Event 2″
Complete for time:

• 2000m row
• 50 pistols (25R/25L alternating)
• 30 hang power cleans (225/135# NTE 85% of your 3 rep from last week)

Nik 15:49 (115)

5.31.14

MURPH
Nik 45:14 (10# vest)

5.30.14

Hang Power Clean 3-3-3-3-3
Nik 143

5.16.14

Complete 42-30-18 reps for time of:

• box jumps (24/20″)
• power cleans (95/65#)

Nik 8:58

5.9.14

5 rounds for time of: 50 DU and 15 ring dips
Nik 9:59 Rx

5.2.14

Wide grip DL 3RM
Nik 195

3.21.14

Fran
Nikki – make up 4/24
3:46 Rx

4.18.14

Split Jerk 1-1-1-1-1-1-1
Then
30 wallballs for time (40/30# to 10/8′)
Nik 165, 1:56 Rx

4.15.14

Deadlift 1rm
Nik - 250

4.12.14

Front Squat 1-1-1-1-1-1-1
Then
400m sled drag (30% SDC)
Nik 180, 115

4.5.14

Complete 7 rounds for time of:

• 10 wallballs (20/14# to 10/9′)
• 10 pull ups

Nik 5:59 Rx

4.4.14

Power squat 3rm
then
400m run backwards
Nik 155, 2:34

4.1.14

Complete for time:

• 400m run
• 30 pistols
• 400m run
• 20 handstand push ups
• 400m run
• 10 muscle ups

Nik 11:22

3.29.14

3RM deadlift
Nik 225

3.28.14

“Open 14.5″
Complete 21-18-15-12-9-6-3 reps for time of:

• Thrusters (95/65#)
• Bar facing burpees

Nik 13:18 Rx

3.22.14

1RM hang clean
Nik 173

3.21.14

“Open 14.4″
AMRAP in 14 minutes:

• 60 calorie row
• 50 toes to bar
• 40 wallballs (20/14# to 10/9′)
• 30 power cleans (135/95#)
• 20 muscle ups

Nik 183 (13:00) Rx

3.18.14

Complete for time:
1000m row and 100 DU
Nikki 6:46 Rx

3.14.14

“Open 14.3″
AMRAP in 8 minutes of:

• 10 deadlifts, 135 / 95 lb. 
• 15 box jumps, 24 / 20 inch
• 15 deadlifts, 185 / 135 lb.
• 15 box jumps, 24 / 20 inch
• 20 deadlifts, 225 / 155 lb.
• 15 box jumps, 24 / 20 inch
• 25 deadlifts, 275 / 185 lb.
• 15 box jumps, 24 / 20 inch
• 30 deadlifts, 315 / 205 lb.
• 15 box jumps, 24 / 20 inch
• 35 deadlifts, 365 / 225 lb. 
• 15 box jumps, 24 / 20 inch

Nik 118 (4:36)

3.9.14

AMRAP in 20 minutes of:
- 20 air squats
- 25 meter swim
- 10 push ups
- 25 meter swim
Nik 8+0

3.8.14

Sumo Deadlift 2-2-2-2-2-2-2
Then
Russian KB Swings 5×10 heavy
Nik 215 across, 70

3.7.14

“14.2″
Take 3 minutes to complete 2 rounds of:

• 10 overhead squats (95/65#)
• 10 chest to bar pull ups

If you finish both rounds then:
Take 3 minutes to complete 2 rounds of:

• 12 overhead squats (95/65#)
• 12 chest to bar pull ups

If you finish both rounds then:
Take 3 minutes to complete 2 rounds of:

• 14 overhead squats (95/65#)
• 14 chest to bar pull ups

Nik 133 Rx

3.4.14

High hang snatch
Nik 125

3.1.14

Back Squat 1RM with 10 second hold at bottom
Then
Tabata back squat (50% of 1RM pause squat)
Nik 165, 56×80

2.28.14

“Open 14.1″
AMRAP in 10 minutes of 

• 30 DUs
• 15 power snatches (75/55#)

Nik 6+36 (306) Rx

2.26.14

Bench press 2 RM
Nik - 130

Weighted push up 3 RM
Nik - 55

2.25.14

AMRAP in 7 minutes of:

• 3 front squats (115/75#)
• 3 box jumps (24/20″)
• 6 front squats
• 6 box jumps
• 9 front squats
• 9 box jumps

Continue ascending by 3′s until the 7 minutes are up.
Nikki 137 Rx

2.22.14

Complete 3 rounds for time of:

• 40 KB swings (53/35#)
• 10 push presses (185/105# NTE 80%)
• 2 rope climbs

Nik 13:15 Rx

2.17.14

Death by toes to bar in 15 minutes
score - 14
Death by 10 yd dash (starting from 5 runs) in 15 minutes 
score - 17