July 29 2011

Friday July 29 2011 SWOD Weighted Pull-ups 3 3 3 3 3 CWOD 7 rounds for time of: 10 Sumo-deadlift high-pull (95 lbs / 65 lbs) 10 Ring dips.

June 21 2011

Tuesday June 21 2011 SWOD Weighted Pullups  1 1 1 1 1 1 1 Weighted Dips 8 8 8 CWOD 4 Rounds for time 10 Kettlebell Swings 70 lbs/ 53 lbs 200m Run 45 lbs/ 25 lbs

March 2 2011

Wednesday March 2 2011 SWOD Weighted Pull-ups 1 1 1 1 1 CWOD “Grace” 30 Clean & Jerks for time 135/95 lbs

122010

Monday December 20 2010 SWOD Weighted Pullups 5 5 5+ Weighted Dips 5 5 5+ CWOD AMRAP 10 – As many rounds as possible in 10 minutes of 1 Handstand Pushup 3 Power Cleans 135/95 5 Burpees Holiday Schedule this week. Friday Christmas Eve December 24th – 6:00am...

101510

SWOD Weighted Pull-ups  3 3 3 Weighted Dips 3 3 3 CWOD Bottom To Bottom Tabata Squats 8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the...