• 19 December 2013

    For Time

    50 DU
    5 wall walks
    10 jumping lunges
    15 ring pushups
    20 pullups
    50 sit ups
    20 pullups
    15 ring pushups
    10 jumping lunges
    5 wall walks
    50 DU

  • 18 December 2013


    12 minute AMRAP

    1 KB swing
    1 Goblet Squat
    1 KB S2OH
    2...
    2...
    2...
    3...
    3...
    3...

    Your score is the rep of the movement you finish on at minute 12

  • 17 December 2013

    15 Minute AMRAP


    20 pushups

    50 air squats

  • 16 December 2013

    10,9,8,7....1

    Squat Clean (135/95)

    Push Press

    Pull Up

    Sit Up

  • 13 December 2013

    20 Minute AMRAP


    50 Double Unders

    20 Front Squats (95/65)



  • 11 December 2013

    12 minute AMRAP


    3 Wall Walks

    6 Burpees

    9 Box Jumps

  • 10 December 2013


    25 SDHP 95#/65#
    25 DU's
    25 Back Squat 95#/65#
    25 DU's
    25 Thrusters! 95#/65#
    25 DU's
    25 Deadlift 95#/65#
    25 DU's

  • 9 December 2013

    5 Rounds for time

    50ft shuttle run
    50ft OH walking lunge with plate
    50ft BBJ
    50ft bearcrawl

  • 5 December 2013

    150 Wall Ball shots

    2 minutes of work

    2 minutes of rest until finished

     

  • 4 December 2013


    10 min AMRAP

    4 Cleans EMOTM
    Max Double Unders for remainder of minute

    Score is total DU completed

  • 3 December 2013

    3 Rounds for time

    12 KB/DB Snatches
    10 Over the box KB/DB Burpees
    8 Abmat Situps

  • 2 December 2013

    Angie


    100 Pull ups

    100 Push ups

    100 Air squats

    100 Situps

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