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
1.6.10 WEDNESDAY Strength: Deadlift 3…3…3…3…3 Skill: Single arm CnJ Auxiliary: 30…20…10 GH Sit Ups/ GH Back Extension Metcon: "GET TO THE CHOPPA!!" 15 Left Arm CnJ… 95... Read More
1.5.10 TUESDAY Strength: Hang Cleans 6…5…4…3…2…1 Skill: Thrusters Auxiliary: 2K Row Metcon: "SUFFOCATION" 100 Thrusters 80/45 pounds At the top of every minute perform 3... Read More