10
Jul 2014

7/10/14

 

10 Rounds

5 Deadlifts (225/155)

10 Wallball Shots (20/14)

Run 200 Meters

9
Jul 2014

7/9/14

 

Hang Power Snatch (Compare to 5/19/14)

3-3-3-3-3

 

12 Min. AMRAP

6 OH Squats (135/95)

8 Burpees

10 Box Jumps (24/20)

 

8
Jul 2014

7/8/14

 

5 Rounds

Run 400 Meters

15 Push Press (95/65)

10 Pull-ups

7
Jul 2014

7/7/14

 

Front Squats (Compare to 6/11/14)

3-3-3-3-3

 

3 Rounds

50 Double Unders

20 KB Swings (53/35)

10 Power Cleans (115/75)

6
Jul 2014

7/6/14

 

"Sunday Surprise"

5
Jul 2014

7/5/14

 

10-9-8-7-6-5-4-3-2-1

Thrusters (75/45)

Burpees

1 Rope Climb or 5 Pull-ups after each round

4
Jul 2014

7/4/14

 

Happy 4th of July!!!  Hope everyone enjoys the day with family and friends!!!

 

9am and 10am Classes Only

 

For Time:

1000 Meter Run (As a team)

60 Box Jumps (24/20)

100 Sit ups

60 SDLHP (70/53)

1000 Meter Run (As a team)

60 Box Jumps (24/20)

100 Sit ups

60 SDLHP (70/53)

3
Jul 2014

7/3/14

 

EMOM for 14 Min. (Alternating)

5 Muscle Ups / 5 Bar Muscle Ups / 10 CTB Pull-ups

3 Squat Cleans (185/135)

 

Rest 2 Min.

 

Run 1 Mile

2
Jul 2014

7/2/14

 

6 Rounds

30 Double Unders

20 KB Swings (53/35)

10 Hand Release Push-ups

5 Power Snatches (135/95)

1
Jul 2014

7/1/14

 

4 Rounds

Every 4 Min. Run 400 Meters (Slowest Time Posted)

 

Rest 4 Min.

 

For Time:

25 STO (115/75)

25 Front Squats (115/75)

25 Hang Power Cleans (115/75)

25 Lateral Burpees