Wednesday october 1 08 G

Mary:

5 HSPU

10 Pistols

15 Pull Ups

Max rounds 20 min.

Tuesday September 30 08

50 reps each of:

Tuck Jumps

D/U's

B/W Deads

D/B Swings

Push Press 45#

Burpees.

Monday September 29 08

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Sunday September 28 08

Clean space for time, or whatever Tracey has in mind.
Tracey has in mind"
Using a barbell (M:95#/W:65#), complete as many rounds as you can in 10 minutes of:

Walk 50' with the weight pressed over head
5 full squat cleans
Lung step back with weight on shoulders
5 full squat cleans

Saturday September 27 08

Fight Gone Bad

Wall Ball

SDHP

Box Jumps

Push Press

Row

One min at each station, 3 rounds with one min break between rounds

Friday September 26 08

Colleen and Jerk - slightly modified.

Barbell Hang squat clean and three jerks.

Pick your weight

10 rounds for time.

September 25 08

Uma

DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9

For the deads and box jumps you do one of each to count a rep.

Wednesday September 24 08

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Tuesday September 23 08

MVP

1 Muscle Up

3 V ups

5 Push Ups

Max rounds in 20 minutes.

Sub rope climbs for M/Us if you have to.

Monday September 22 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sunday September 21st 08

"Grace"

30 Clean and Jerks 135#

for Time

Saturday September 20 08

CFT

Friday September 19 08

Hamburgesa?

5 pull ups
10 push ups
15 air squats
200m run
21 kb swings
12 pull ups
400m run
75 wallball
400m run
12 pull ups
21 kb swings
200m run
15 squats
10 push ups
5 pull ups

Thursday September 18 08 M

Helen

400M

21 DB swings

12 Pull Ups

Wednesday September 17 08 WG

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday September 16 08 MG

Little Runny Angie:

400M 50 Squats

400M 50 Push Ups

400M 50 Sit ups

400M 50 Pull Ups

Monday September 15 08

Snatch Wod

3 1 3 1 3 1 3 1 3

Snatch for 3 over head squat for 1.

Friday September 12 08

Bench Press

1-1-1-1-1-1-1

Evening Class: TBA

There will be an evening class run by Mac! So be there!

Thursday September 11 08

Tanya

SDHP 35#DB

RIng Dips

Pull Ups

Push Press 75#

15 12 9

Wednesday September 9 08 GW

Dianne

21 15 9

Dead 225#

Hand Stand Push Ups

New Videos:
Kids Workout
Death to Infidel

Tuesday September 9 08

Tanya

SDHP 35#DB

RIng Dips

Pull Ups

Push Press 75#

15 12 9

Monday Sept 8 08

Queasy

Row for calories
Thrusters 35#
Pull Ups
Push Press
15 12 9

Sunday September 7 08

Christine

3 rounds of:
500m Row
12 BW Deadlifts
21 Box Jumps

for time

Saturday September 6 08

Cindy

5 10 15

Pull Ups

Push Ups

Squats

Friday September 5 08 W M

Morning:

1 1 1 1 1 1 1

Shoulder press

Evening 21 15 9

hollow rock

jumping squats 75#

Roving Plank

Alligator crawl

Tuck jumps

Thursday September 4 08 GM

Chelsea

5 Pull Ups

10 Push Ups

15 Squats

On the minute every minute for 30 Min.

Wednesday Sept 3 08 GMW

FGB

Wall Ball

SDHP

Box Jumps

Push Press

Row

3 rounds 1 minute at each station.

Tuesday September 2 08 WG

Fran

21 15 9

Thrusters 95#

Pull Ups