April 20 2011

Wednesday April 20 2011 SWOD Push Jerk 5 5 5 CWOD 600m Run 150 Air Squats 100 Double Unders 75/50 Pushups 50/25 Sumo Deadlift High Pulls 75/55 For Time

February 8 2011

Tuesday February 8 2011 SWOD Front Squat 5 – 3 – 1 CWOD 5 rounds for time of: 7 Deadlifts 275/185 lbs 30 Air Squats 7 Handstand Push-ups Post total time.

123110

Friday December 31 2010 6:00am 9:00am & 10:00am only Saturday – no classes SWOD “Murph” Complete for time: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Rx’d Must be done chipper style Men – 20lb vest If you have...

122210

Wednesday December 22 2010 SWOD Overhead Squat 3 x 3 CWOD “Cindy” AMRAP 20:00 5 Pullups 10 Pushups 15 Air Squats

121510

Wednesday December 15 2010 CWOD For Time: 300 Double Unders 200 Air Squats 100 Sit-up (abmat)s 50 Wall Balls 20 lbs /14 lbs Post total time. Partition as needed. 30 Minute Time Limit....