10-31-09 "Fran"

Happy Halloween

Surprise, Surprise.........
21-15-9 for time of:

Thrusters 95/65
Pull ups

10-29-09 "Dirty Thirty"

For time:
30 Front squats (155/100)
30 Box jumps 20"
30 KBS 53/35
30 Burpees
30 Sit ups
30 Pull ups
30 Wall ball 20@10'/15@8'

10-28-09 "Freddy's Revenge"

5 rounds for time:

5 push jerks (185/125)
10 burpees

10-27-09 "Rain or Shine"

20 minute AMRAP-get as many rounds as possible of the following in 20 minutes

5 OHS (over head squat) -75/55
10 push ups
15 box jump 20"
20 double unders*

*substitute 60 single jumps for 20 double unders

10-26-09 "Jackie"

For time:
1,000 meter row *
50 thrusters (45lb)
30 pull ups


*substitute 100 SDLHP 45lbs for 1,000 m row

10-24-09 "Randy"

For time:

75 power snatches (75/55)

10-23-09 Rest Day

10-22-09 "Fairfax"

Reps of 30,20,10 for time of:

Wallball (20/15)
Front Squat 45lbs
Body builders
Hang Power Snatch (95/65)
400m run

10-21-09 "Ninja"

20 minute AMRAP

Complete AsManyRoundsAsPossible of the following in 20 minutes:
200 meter run
21 sit-ups
15 SumoDeadLiftHighPulls (95/65)
9 push-ups

10-20-09 " man makers"

21-15-9 for time:

manmakers 20+ db's/20-db's*
knees to elbows
deadlift 185/115
box jump

*manmakers-while holding dumbbells go down into a push-up. After pushing back up alternate arms and pull one dumbbell up to your side then pull the other dumbbell up to your side. Jump your feet up under your hips and stand with the dumbbells. Then do a push press. That is one man maker.

10-19-09 " 4:30am wake up call"

For time:

500 single jump ropes
50 lunges
50 air squats

400, 40, 40
300, 30, 30
200, 20, 20
100, 10, 10

10-17-09

6 rounds
tabata 20s of work 10s of rest

OHS, Burpee, OHS, Burpee = 1 rd

*OHS 95/65

record total of all 6 rounds