Monday “Diane” 21-15-9 reps Deadlift(225/150); HSPU for time *Leaderboard Tuesday “Got It” AMRAP-15 min: 11 thrusters(95/65); 11 burpees Wednesday “Hulk-Power Clean” “Rip” AMRAP-10 min: 23 Double Unders; 11 Push Press(115/75) Thursday “Randy” 75 Power Snatches(75/55) for time Friday “Butt Hurt” 4R4T: 10 Deadlift(275/185); 22 Squats Saturday “Filthy Fifty” 50 reps of ea 4T: BJ(24/20); Jumping […]
Week – Oct. 29 thru Nov.3, 2012 Read More »
Monday “Kelly” 5R4T – 400m Run; 30 Box Jumps; 30 WB(20/14) *Leaderboard Tuesday Hulk Strength-Push Press then: 8R4T – 50M Sprint; 5 Burpees Wednesday “Woo-hoo” 10R4T – 10 SDLHP(75/45); 10 Double Unders; 15 MB Cleans(20/14) Thursday “JT” 21-15-9 reps for time: HSPU; Ring Dips; Pushups Friday Hulk Strength-Hang Cleans then:(6)100M Strides; then 15 mins. skills
Week – Oct. 22 thru Oct. 27, 2012 Read More »
Monday “Cindy” AMRAP 20 min. 5 Pullups; 10 Pushups, 15 Squats Tuesday “Fools Test” 20->2reps Burpees (by 2′s); 2->20 reps KBS(35/50)(by 2′s) for time… Wednesday “Deadlift/WB” 12-9-6-3 DL(245/165) 40-30-20-10 WB for time…. Thursday “Hulk-Push Press” then: Pullup 1-1st min, 2-2nd min & Lunges 1-1st min (ea leg)2-2nd min(ea leg) Friday 100M Row; 10 DU; 200M
Week – Oct. 15 thru Oct. 20, 2012 Read More »
MONDAY Losers: 400M Lunge “Winner Winner-Chicken Dinner” 400M Run & Laugh; strength & skills; You pick Winners! TUESDAY “Jackie” 1000M Row; 50 Thrusters 45#; 30 Pullups….for time *Leaderboard WEDNESDAY “In Over My Head” HSPU (2W-4M); Every min on the minute then C&J(135/95)remainder of minute until 50 C&Js are complete THURSDAY “Tabata This” Tabata Row(calories); Squats;
Week – Oct 8 – Oct 13, 2012 Read More »
Congratulations John Paul Nunez!!!
September Athlete of the Month: John Paul Nunez Read More »