Saturday December 31st 2010

Have a safe and Happy New Year.

Closed for the week end. See you Monday when we shall resume the beatings. I mean regular programming and schedule.

Friday December 31 2010

"Nate"
Max rounds in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Strength:
Power Clean 3 3 2 1 1

Thursday December 29 2010

100 Ring Dips
100 KB Swings
100 Double Unders
100 Box Jumps
100 Squats
100 bench Press 135/95/55


Complete for time, in any order 2 rounds of:

Wednesday December 29 2010

Wod
AMRAP 15 Minutes of:
8 Burpies
3 PP @ 80% of SRP
10 Push Ups
5 K2E

Tuesday December 28 2010

Skill:
Front Squat 5 3 3 2 1 1
Wod:
185 pound Front squat, 3 reps
7 L-pull-ups
x7

Monday December 27 2010

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Scale as needed using only one bar

Sunday December 26 2010

Happy Holidays. This weeks hours
Mon 27th 10 A.M. Tues 28th 11 P.M.
Wed 29th, Thurs 30th and Fri 31st,
6 A.M. 12 P.M. 5 P.M