September 30, 2010

September 29, 2010
for Time
100 Burpee Pull Ups

September 28, 2010
3 Rounds for Time
15 KB Swings
15 Thrusters
15 Knees to Elbows
500 m Row

September 27, 2010
“Filthy 50″ (50 reps of the following exercises)
Box Jumps (24″/18″ Box)
Jumping Pull-Ups
Kettlebell Swing (16kg/12kg)
Walking Lunge
Knees to Elbows
Push Press (45lb/30lb bar)
Back Extension
Wall Ball (20/14)
Burpees
Double Unders (or 150 singles)

September 26, 2010
Open Gym

September 25, 2010

September 24, 2010
“House of Cards” – Number on the card equals number of reps performed
Diamonds – Push Ups
Hearts – Air Squats
Clubs – Pull Ups
Spades – Lunges
(Run through as many cards as possible in 20 min)

September 23, 2010
4 Rounds for Time
30 Push Press
20 Sit-Ups
10 Farmers Walks

September 22, 2010
“Elizabeth” (21-15-9 for Time)
Cleans
Dips

September 21, 2010

September 20, 2010

September 19, 2010
Open Gym

September 18, 2010

September 17, 2010
for Time
50 Hang Snatches

September 16, 2010
15-12-9-6-3 Reps for Time
Deadlift
Handstand Push Ups
Front Squat

September 15, 2010
Max weight: 1-1-1-1-1-1-1
Deadlift
Bench Press
Thruster

September 14, 2010

September 13, 2010

September 12, 2010
Open Gym

September 11, 2010

September 10, 2010
“Fran” (21-15-9 for Time)
Thrusters
Pull-Ups

September 09, 2010
20 min for Rounds
20 Turkish Get Ups
500 m Row

September 08, 2010
8 Rounds for Time
5 OHS
10 Bench Press
15 Back Squat

September 07, 2010

September 06, 2010
WE WILL BE CLOSED FOR LABOR DAY!

September 05, 2010
Open Gym

September 04, 2010

September 03, 2010
For Time – Rest must be Pull-Ups
250 Lunges
250 Air Squats

September 02, 2010
2 min, 1 1/2 min, 1 min, 30 sec
Double Unders
Sit Ups

September 01, 2010
5 Rounds for Time
15 Wall Ball
15 Iso Push-Ups
400 m Run

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