June 16 2011

Thursday June 16 2011 SWOD Deadlift 5 5 4 4 4 CWOD 21-15-9 reps of: Kettlebell Swings 70 lbs /53 lbs Sumo Deadlift High-pulls 95 lbs / 65 lbs Burpee (bar facing)s Post total time.

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Friday December 17 2010 SWOD Shoulder Press 5 5 5+ CWOD 1000m Row Then 3 rounds 25 Kb Swings 25 V-ups 25 Box Jumps

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Main WOD As many rounds as possible in 23 minutes of: 23 Kettlebell Swings 35 lbs / 26 lbs 23 Double Unders Post total rounds Workout Results Main WOD: WOD Results [flickr]photo:5001267576[/flickr]

080910

Main WOD Deadlift 3 – 3 – 1 – 1 – 1 Finisher 3 rounds for time of: 400 m Run 30 Kettlebell Swings 35 /26 lbs 10 Pull-ups Post total time. Workout Results Main WOD: WOD Results Finisher: WOD Results...

072110

Main WOD For Time: 1000 m Row 50 Kettlebell Swings 70 lbs 50 Lateral Burpees 50 Box Jump (24 in.)s 800 m Run Post total time. Workout Results Main WOD: WOD Results...