12.19.09 SATURDAY "LOWER-BODY GRINDER" 3 Rounds for time: 20 Walking Lunges… 25 pounds 20 Front Squats… 95 pounds 20 Box Jumps… 30" Box 20 DB... Read More
12.18.09 FRIDAY REST DAY Note: Use these rest days to make up any missed WOD's. I will be availiable at 7pm for anyone who wants to work on... Read More
12.17.09 THURSDAY "BLITZ" AMRAP 3min couplet of: 3 Snatches… 115 pounds/ 3 Burpees Recover 5min AMRAP 3min couplet of: 2 Hang Cleans… 115 pounds/ 2 Push... Read More
12.16.09 WEDNESDAY "ARMSTRONG" 1 Mile Bike 30reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 20reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 10reps… HSPU's/ Pull... Read More
12.15.09 TUESDAY "Kiss Arse" AMRAP (As Many Rounds As Possible) in 20min of: 5 Burpee Box Jumps… 20" Box 7 CnJ… 95 pounds 9 Double Unders Post rounds... Read More
12.14.09 MONDAY "HELEN" 3 Rounds for time of: 400m Run 1.5 pood KB Swing… 21 reps Pull Ups… 12 reps Brian and Tim Deadlift for "The... Read More
12.13.09 SUNDAY REST DAY Nate and Steve after "Lumberjack 20" 12.12.09 Note: I'm thinking about moving Friday's class time to Saturday 4pm for a bit. ... Read More
12.12.09 SATURDAY "Lumberjack 20" 20 Deadlifts… 275 pounds 400m Run 20 KB Swings… 2 pood 400m Run 20 OHS (Overhead Squats)… 115 pounds 400m Run... Read More
12.11.09 FRIDAY "REST DAY" Class is moved to Satuday 4pm Its going to be a Doozy! Hint: Note: Make sure you rest plenty today... Read More
12.10.09 THURSDAY "AB-sessed" 40 K2E (knees to elbows) 40 Sit Ups Row 500m 30 K2E 30 Sit Ups Row 500m 20 K2E 20 Sit Ups... Read More