Workout: Monday 11/21/2011
Level I 400m Run 500m Row 21-15-9 DB Thrusters 35#/25# Pull Ups 500m Row 400m Run Post time. Level II Conditioning 5 Rounds 35 Double [...]
Workout: Sunday 11/20/2011
8:30-10:00am Open Gym 10:00am Free Class 5 Rounds 12 Box Jumps 24"/20" 12 Grasshoppers 12 Push-Ups 12 Wall Ball 20#/14# 12 Skater Plyos (Rt. and [...]
Workout: Saturday 11/19/2011
AMRAP in 20 minutes 250m Row 10 Power Cleans 95#/63# 10 Front Rack Lunges 10 Thrusters Post total reps. (Row is 1 rep.)
Workout: Friday 11/18/2011
Level I 4 Rounds 400m Run 25 Push Ups 25 Pull Ups 50 Squats Post time. Level II Conditioning 6 Back Squats 225#/135# EMOM for 10 [...]
Workout: Thursday 11/17/2011
Level I 3 Rounds 20 Double Unders 20 Wall Ball 20#/14# 20 Box Jumps 20" 20 KB SDLHP 53#/35# 20 Calories on Rower Post time. [...]
Workout: Wednesday 11/16/2011
Partition out the workload in any way you would like. Complete the following: 1 Mile Run 2500m Row 50 Calories on Airdyne 100 Burpees Post [...]
Workout: Tuesday 11/15/2011
Level I 3 Rounds 500m Row 15 Back Squats 95#/65# 15 Box Jumps 24"/20" 15 Pull Ups 15 KB Swings 53#/35# Post time. Level II [...]
Workout: Monday 11/14/2011
Level I 800m Run 3 Rounds 25 Wall Ball 20#/14# 25 Deadlift 95#/65# 25 Sit Ups 800m Run Post time. Level II AMRAP in 12 [...]
Workout: Sunday 11/13/2011
8:30am - 10:00am Open Gym10am Free Class 5 Rounds 200m Run 5 Rounds 3 KB SDLHP 53#/35# 3 KB Swings 3 Goblet Squats 3 KB [...]
Workout: Saturday 11/12/2011
Partner Workout 3 Rounds AMRAP in 2 minutes of each exercise, 1 person working at a time. Wall Ball 20#/14# Power Snatch 75#/53# Burpee Lateral [...]