31
Aug 2012

9/1/12

 

10 Min. Ladder

3 Thrusters (95 / 65)

3 Ring Push Ups

6 Thrusters 

6 Ring Push Ups

9 Thrusters

9 Ring Push Ups

ETC.

30
Aug 2012

8/31/12

 

15 Min. to establish a 5 RM OH Squat

 

3 Rounds

40 Double Unders

21 Unbroken KB Swing (53 / 35) 

12 Pull Ups

** 3 Burpee Penalty if KB Swings are broken up

29
Aug 2012

8/30/12

 

Teams of 2

Row 2000 Meters

80 Deadlifts (165 / 115)

160 Push Ups (Hand Release)

80 Wallballs (20 / 14)

200 Meter Relay Run

28
Aug 2012

8/29/12

 

15 Min. to establish a 3RM Push Press

 

50-40-30-20-10

Air Squats

Sit Ups

15 SDLHP between each round

27
Aug 2012

8/28/12

 

5 Rounds

8 Power Cleans (135 / 95)

8 Front Squats (135 / 95)

30 Double Unders

Rest 1 min. between rounds

26
Aug 2012

8/27/12

 

EMOM for 10 Minutes Perform 5 Power Snatches (115 / 75)

 

3 Rounds

6 DB Snatches Each Arm (50 / 35)

12 Pull Ups

18 Box Jumps (24" / 20")

 

25
Aug 2012

8/26/12

 

"Sunday Surprise"

DUE TO THE UNKNOWN PATH OF ISAAC, WE WILL BE CLOSED TODAY, SUNDAY, AUGUST 26TH FOR THE 9:00AM CLASS.  PLEASE BE SAFE AND WE WILL SEE YOU TOMORROW!!!  

24
Aug 2012

8/25/12

 

15 Min. AMRAP

10 KB Swings (70 / 53)

10 Box Jumps (24" / 20")

10 Ring Dips

23
Aug 2012

8/24/12

 

15 Min. to Find 3RM Push Jerk

 

10 Min. AMRAP

5 Power Snatches (115 / 75)

10 Push Ups

15 Toes To Bar

22
Aug 2012

8/23/12

 

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

Deadlifts (225 / 155)

Over the Bar Burpees