Thursday, April 23, 2015

Friday 4-25-15

12 AMRAP
3 Deadlifts (1.5x BW)
5 Chest to Bar Pull ups
7 bb facing Burpees 

-Burner-
100 DU's
50 Strict Press 95/65
*break = 30 DU's*

Wednesday, April 22, 2015

Thursday 4-24-15

Group 1:
4 X
Row 600
Accumulate :60 hollow body
25 abmat sit ups

Group 2:
10-9-8-7.....1
K2E
Jog 200 b/w sets

Congratulations Greg...
New member in the muscle up club!

Tuesday, April 21, 2015

Wednesday 4-22-15

STRENGTH: Overhead Squat
4 X 6-8 reps

WOD 
20 Burpees
20 Hang Squat Snatch 105/75
20 Bar Muscle Ups
20 Hang Squat Snatch 105/75
20 Burpees
Threshold Games are coming...
Sign up to compete, help, or be a judge!
Sign up by this Saturday! 


Monday, April 20, 2015

Tuesday 4-21-15

21-15-9
Power Clean 135/95
Ring Dips

-Burner-
10 AMRAP
KB CLN+JRK 53/35

Sunday, April 19, 2015

Monday 4-20-15

Run 1 mile
21 KB Swing 70/53
21 FSQ 70/53
Run 800
15 KBS
15 FSQ
Run 400
9 KBS
9 FSQ

Thursday, April 16, 2015

Wednesday, April 15, 2015

Thursday 4-16-15

1:1 work:rest
Run 800
Run 600
Run 400
Run 200

-burner-
12 AMRAP
50DU's
20KBS 53/35
7 Jerks 155/110