Thursday, September 18, 2014

Good Friday 9-19-14

Just for you Jen

'Shit Sandwich'
50 Burpees
20 C+J 155/105
50 Burpees

Wednesday, September 17, 2014

Tuesday, September 16, 2014

Wednesday 9-17-14

15 AMRAP
5 pull ups
7 push press -65%bw
9 K2E

500m row for time

Monday, September 15, 2014

Tuesday 9-16-14

STRENGTH: Back Squat
10-8-6-4-2
8 rounds -every 100 seconds
Run 200
Max Double Unders

Sunday, September 14, 2014

Monday 9-15-14

      21
8 Deadlift 115/95
7 power clean
6 snatch

24 C2B pull ups
12 dips
     15
6 Deadlift
5 power cleans
4 snatch

18 C2B pull ups
9 dips
      9
4 Deadlift
3 power clean
2 snatch

12 C2B pull ups
6 dips
Welcome home Ingrid 

Friday, September 12, 2014

9-13-14

5 RFT
25 sit ups
50 DU
RUN 400
Make sure you a lot extra time- you will be hitting DUCK traffic!

Thursday, September 11, 2014

9-12-14

HAPPY BIRTHDAY TO JOSH & WC
WOD OF CHOICE:
21-15-9 
Pull-ups
Ring Dips
HSQCLN 115/85
200m run b/w rounds
100 wall ball
75 DU 
50 abmat sit ups!
Lets finish the week �� folks!