September 20 2011

Tuesday September 20 2011 SWOD Back squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep Post total weight. Please allow your extra time for this one. It might last longer than an hour.

September 19 2011

Monday September 19 2011 CWOD “Ace” As many rounds as possible in 24 minutes of: 20 Kettlebell Swings 35 lbs / 26 lbs 20 Double Unders

September 13 2011

Tuesday September 13 2011 “D.O.D.” 4 rounds for time of: 34 Box Jump (24 in / 20in)s 34 Power Snatches 75 lbs / 55 lbs Post total time.

September 12 2011

Monday September 12 2011 CWOD “Hull” 2 rounds for time of: 26 Overhead Walking Lunges 45 lbs 26 Hang Power Clean & Jerks 95 lbs 26 Windshield Wipers 95 lbs Post total time.

August 24 2011

Wednesday August 24 2011 “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8...

August 22 2011

Monday August 22 2011 “Kim” 470 m Row Then 2 Rounds for time 8 Sumo Deadlift High Pull 95 / 65 lbs 22 Ring Rows 64 Lunges Post total time.