Saturday, January 17, 2015

Saturday, January 17, 2015

***Important Announcement***
This Saturday, January 17, Brian K., Buffy M., Chris H., Dave R., David S., Donal O., Jaime A., Jamie T., Jason O., Kate D., Kit H., Kyle S., McKinlee H., Melody F., Ralph A., and Teal B. will be competing at The Cold War at the Freedom Aquatic and Fitness Center in Annandale, Virginia. Please plan to make the short drive to cheer on and support our athletes!
as many rounds as possible in 20 minutes:
5x pull-up
10x pushup
15x squat

Compare results to April 28, 2014.

workout courtesy of


  1. MPH | January 18, 2015 at 12:11 pm

    Borja G.: 16 rounds +… 5x pushup
    Joh H.: 15 rounds +… 7x pushup
    Dat D.: 23 rounds +… 7x pushup
    Deshika S.: 10 rounds +… 13x squat (sub: 3/5x jump-stretch strict pull-up, green, 3/5x decline pushup, 24″ box)
    Lisa C.: 8 rounds +… 5x pushup (sub: 3/5x jump-stretch strict pull-up, red)
    Michael F.: 7 rounds (sub: 5x HSPU, 10x ring pushup, 15x hollow rock)
    Tara S.: 16 rounds +… 4x pushup (sub: 3/5x pull-up, 3/5x push up)
    Candida M.: 11 rounds + 1x pull-up (sub: 3/5x pull-up)
    Diane N.: 10 rounds +… 4x pushup (sub: 3/5x pull-up)
    Walt C.: 10 rounds +… 8x pushup (sub: 3/5x pull-up)
    David G.: 8 rounds + 3x pull-up (sub: 3/5x jump-stretch strict pull-up, blue)
    Jen M.: 6 rounds +… 4x pushup (sub: 3/5x jump-stretch pull-up, 6/10x pushup, 10/15x air squats)
    John P.: 15 rounds +… 2x pushup
    Luke B.: 8 rounds +… 7x pushup (sub: jump-stretch strict pull-up, blue)
    Christian D.: 12 rounds +… 5x pushup
    Sean F.: 19 rounds +… 2x pushup
    John L.: 9 rounds (sub: jump-stretch strict pull-up, double-blue)
    Chris C.: 20 rounds +… 5x pushup
    Mark C.: 13 rounds
    James H.: 20 rounds + 5x pull-up (sub: pull-up odd rounds, sit-up even rounds
    Katie R.: 11 rounds + 2x pull-up (sub: 3/5x jump-stretch strict pull-up, red, 3/5x pushup)
    Rob C.: 18 rounds + 1x pull-up
    Cole M.: 9 rounds +… 10x pushup (sub: 3/5x strict pull-up; 15′ amrap)
    Dave B.: 12 rounds + 3x pull-up
    Bill G.: 15 rounds +… 4x squat
    Jim D.: 10 rounds +… 9x pushup (sub: 3/5x jump-stretch strict pull-up, red)
    James F.: 9 rounds +… 3x pushup (sub: 3/5x pull-up odd rounds, sit-up even rounds)
    Ryan L.: 13 rounds
    Patrick P.: 9 rounds + 5x strict bodyrow (sub: strict bodyrow; 13′ amrap)
    Devon H.: 9 rounds +… 10x squats (sub: 2/5x strict pull-up; 13′ amrap)
    Ran B.: 7 rounds +… 1x squat (sub: 3/5x strict pull-up, red)
    Mike G.: 🙁 (sub: 3/5 pull-up; 3/5 pushup; 3/5 squat)
    Diana D.: 13 rounds (sub: 3/5x jump-stretch strict pull-up, red; 3/5x pushup)

  2. Mayra | January 19, 2015 at 2:00 am

    Mayra C: 13 rounds+13 squat (sub sit up for pull-ups)


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