1.16.10 SATURDAY Skill: Hanging Squat Cleans Strength: Hanging Squat Cleans 3…3…3…3…3 Metcon: "THE ART OF" 10…9…8 of: DB Thrusters…45 pounds/ Deadlift… 225 pounds then: 400m... Read More
1.15.10 FRIDAY Strength: OHS (Overhead Squats) 4…4…4…4…4 SKill: OHS Metcon: "BLACK N BLUE" AMRAP 8min (BLACK) 5 Burpees 10 KB Swings… 53/35 pounds 3min Rest... Read More
1.13.10 WEDNESDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Never give up! Post time to comments... Read More
1.12.10 TUESDAY Strength: Back Squat 7…7…7…7 Skill: Clean n Jerk Metcon: "GRACE" 30 Reps 135 pound Clean n Jerk For Time Post time and load... Read More
1.11.10 MONDAY Metcon: "DEADLIFT BONANZA" 5 Rounds for time of: 5 Deadlifts… 275 pounds 10 Burpees *compare your times to 10.31.09* Post time and load... Read More
1.9.10 SATURDAY Strength: Shoulder Press 7…7…7…7…7 Skill: Clean N Jerks Metcon: "Life" Run 1 Mile 45 Wall Balls Bike 1 Mile 40 Deadlifts… 155 pounds... Read More
1.7.10 FRIDAY Strength: Weighted Pull Ups 8…7…6…5…4…3 Auxiliary: 5K Run Skill: Double Unders Metcon: "GONE IN 30 SECONDS" 3 Rounds of: 30sec Push Ups Rest (30sec)... Read More