Archive for: July 2008

Hwoarang goes for a personal record in the 500m row

5 rounds for time of:

D.L. x 15

Run x 200m

Press x 15

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Check out our brand new floor mat.

For time:

Wall ball x 100

Push up x 100

Box jump x 100

K.B.S.D.L.H.P. x 100

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Adam gives Scott his seal of approval after Scott lets us see what he had for lunch. Great job Scott, hope to see you back soon buddy. I have to give it to you, I was hotter than hell out there today. Way to give it your all.

3 rounds for time of:

Run x 800m

Push up progression x 5

Walking lunge x 30

*On the push up prog. you will do a burpee with the push up but with out the jump. The next one you will do 2 push ups and so on until you get to 5. When you get to 5 you will start going back down 4, 3, 2, 1.*

As many rounds in 20 min of:

Plate swing x 10

O.H. plate squat x 10

Burpee x 10

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Deadlift 3 x 10

A1. Press 3 x 12

A2. Bulgarian split squat 3 x 10 each leg

B1. Inverted row 3 x 10-12

B2. GHD sit up 3 x 20

M.C. x 2min

3 rounds for time of:

K.B. swing x 40

K.B. step up x 40

Run x 400m

Pruiet is the latest member to get a free shirt. Way to work Pruiet, keep training hard!

For time:

Thrusters x 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

Pull ups x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Note: Do two thrusters then do 20 pull ups. Do four thrusters then do 18 pull ups and so on.

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3 B’s

30 reps of

Ball slam

Bear crawl “15 ft.”

Burpee

followed by 20 reps of each and end with 10 reps of each for time.

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For time:

Alt. D.B. snatch x 40

Push up x 50

Alt. D.B. snatch x 30

Push up x 75

Alt. D.B. snath x 20

Push up x 100

Run 1 mile

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Today we headed to Northshore park and did a modified version of fight gone bad. Much thanks to everyone who came out and tackled the W.O.D.

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