Thursday....

Today's Workout:

"Karen"

150 Wall Balls (20/14)

for time.....


Enjoy!!!!

Another Wednesday....

Today's Workout:

"Diane"
21-15-9
Deadlift (225/155)
Handstand Pushups

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Tuesday 5pm Trial Aug 9 2011

"The Special"

Power: 
6x2 Rack Split Jerks into OverHead Squats*
20 min to complete

MetCon:
10 Min AMRAP
5 Ab Rolls
10 Kettle Bell Swings
15 Push Ups
 
(from the rack, perform 2 Spit Jerks, then perform 2 OverHead Squats record the best weight of matrix completed. For the AMRAP record rounds completed )

monday aug 8

Monday Brutali-day!

Rounds of 21-15-9 for time:
Squat Clean (95/65)
Burpees

then... Spend 5 minutes on Handstands 5 minutes on Double Unders.

Today's Question: Is honesty always the best policy?
the quote: "In the fight between you and the world, back the world" Kafka

Sunday Aug 7th 2011

"The Purpose." enjoy your life!

Sunday means fun?
Testing: run 4oom rest 2min x2


METCON:
6 Rounds for time:  (115/65)
22 Deadlifts
22 push press/jerk
22 Toes 2 Bar
22 Burpee bar hops

with remaining time in class practice your overhead squat!

Thursday...

Today's Workout:


13 min. (amrap)
5 Handstand pushups
7 Power Snatch (95/65)
9 Pushups

Wednesday....

Today's Workout:

10 Rounds
30 sec. Medicine Ball Cleans
30 sec. Box Jumps
30 sec. Ring Dips
1 min. rest

*workout is scored by the amount of reps completed

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