October 12 2011

Wednesday October 12 2011 SWOD Deadlift 5 5 5 5 5 CWOD “Jeremy” 21-15-9 Overhead Squat 95 / 65 lbs Burpees For time

August 29 2011

Monday August 29 2011 SWOD Deadlift 5 5 5 5 5 CWOD “Josh” For time: 21 Overhead Squats 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups Men – 95 lbs Women – 65 lbs CFE. 8 x 20:10, if possible use treadmill set at 12%...

June 8 2011

Wednesday June 8 2011 CWOD “Michael” Three rounds for time of: Run 800 meters, 50 Back Extensions, 50 Sit-ups.

May 10 2011

Tuesday May 10 2011 “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Hero time

March 9 2011

Wednesday March 9 2011 CWOD “Jeremy” 21 – 15 – 9 Overhead Squats 95/65 Burpees Then As many rounds as possible in 10 minutes: Sumo Deadlift high pull 7 reps Box Jump 7 reps

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...