• 20 March 2014

    For time 


    50 Air squats

    40 Push ups

    30 OH lunges (25/45)

    20 Deadlifts (95/135)

    10 Cleans (95/135)

  • 19 March 2014

    12 min EMOTM


    Clusters (75/105)

    Max Double Unders


    *Score is total DU completed

  • 18 March 2014


    16 minute Tabata
    4 minutes each station

    Pull ups
    Med Ball Cleans
    Pushups
    Hammer hits

    *score is LOWEST number of reps at each station

  • 13 March 2014

    5 rounds for time


    4 wall walks

    8 V-ups

    12 box jumps (20/24)


  • 11 March 2014


    10 air squats
    10 KB swings (35/53)
    10 sit ups
    10 pull ups
    20....
    30....

    *score is total reps completed

  • 10 March 2014

    100 Ground to Overhead (75/115)


  • 06 March 2014


    5 min AMRAP

    50 DU
    10 Front Squat (95/135)
    5 Pull ups

    *rest 2 mintues

    5 min AMRAP

    50 DU
    10 Front Squat
    5 Pull ups

  • 04 March 2014


    12 Min AMRAP

    2min Burpees
    2min Sit Ups
    2min Burpees
    2min Sit Ups
    2min Burpees
    2min Sit Ups

    *score is total reps

  • 03 March 2014


    21-15-9

    Wall balls (14/20)
    Deadlifts (115/185)

  • 28 Feb 2014


    14.1 (if you don't know what that means you better educate yourself!)

    10 min AMRAP

    30 Double Unders
    15 Power Snatch (55/75)

  • 26 February 2014


    3-6-9-12-9-6-3

    ring dips
    SDHP (95/135)
    back squat (95/135)

  • 25 february 2014


    2 rounds for time

    25 push press (65/95)
    25 box jump overs (20/24)
    50 double unders
    50 wall ball shots (14/20)

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