6-1-09

4 rounds for time of:

15 Knees to elbows
15 Box jumps 20"
15 Kettlebell swings (53/35)
15 Burpees

5-30-09

Partner WOD

For time:
75 wall balls (20/15)
then:

5 rounds of:
30 push press (75/45)
30 box jumps 20"
then:

75 wall balls

* Only 1 partner may work at a time. During the push press if the bar touches the floor and is not handed off both partners must complete 10 push ups each before continuing with the exercise.

5-28-09

15 min AMRAP:

150m run
10 deadlifts (185/115)
10 sit ups

5-27-09 "Lactic Acid"

For time:

50 Overhead Squats or 50 Front Squats
(OHS 135/95, Front Squat 185/125)

*If the bar hits the floor you must buy back in with 5 pull ups and 5 push ups.

























INTRO CLASS

5-26-09

10 rounds for time of:

12 pull ups
12 burpees

*post time to comments.

5-25-09

For time:

2 k row

*following the row, C&J work (max)




C&J Max Totals....Everyone's first time. Great job!

5-23-09 "Nifty Fifty"

For time:

50 Kettlebell Swings (35/26)
(run)
50 Push Ups
(run)
50 Pull ups
(run)
50 Knees to elbows
(run)
50 Walking lunges
(run)
50 Wall balls (20/15)

*250m run























1 year ago. Amazing the results!!! HAPPY ANNIVERSARY SCRAPPY!

5-21-09

Reps of 30-20-10 of:

Box jumps 20"
Pull ups
Double unders
Walking lunges
Thrusters (45/30)

Post times to comments.