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Workout Of The Day

Wednesday, July 28, 2010

"Jackie"

For Time:
1000 meter Row
50 Thrusters - 45lbs
30 Pullups

Tuesday, July 27, 2010

Deadlift 3-3-3 then 12-9-6

AMRAP for 10 Minutes:
5 Pull-ups
10 Push-ups
15 Squats

Melissa and Julia doing dead hang pullups, Michele does a strict chin up

Top Photo: Congrats to Melissa for getting her dead-hang pull-ups! Watch the video of Melissa & Julia.

Bottom Photo: Congrats to Michele for getting her strict chin-up! Watch the video here.

Strong Girls Rock!

Monday, July 26, 2010

Back Squat 5-5-5

7 Rounds for time of:
3 Cleans - 205# (men)/135# (women)
4 Ring handstand push-ups (men), 4 regular handstand push-ups (women)

Sunday, July 25, 2010

Rest Day!

Saturday, July 24, 2010

Shoulder Press 5-5-5 reps

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Friday, July 23, 2010

Front Squat 5-5-5

Back Squat - 1 set of 15

Complete as many rounds as possible in seven minutes of:

315# / 205# pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Thursday, July 22, 2010

5k Run or 5K Row or 20k bike

Bring your Bike and helmet.

Wednesday, July 21, 2010

3 rounds for time of:

30 toes-to-bar
21 ground to overhead - 95#/65#

James First Muscle-up, Steve First Muscle-up

Welcome to the muscle-up club James and Steve.

Tuesday, July 20, 2010

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

3 rounds for time of:

30 push ups
1 rope climb
21 Overhead squats - 95#/65#
1 Rope climb

Monday, July 19, 2010

Back Squat 5-5-5 reps

3 rounds for time of:

10 burpees box jumps - 32 inch box
5 rope climbs men/3 rope climbs women

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