Archive for: April 2009

4 ROUNDS FOR TIME

20 METER TIRE FLIP

5 BURPEES

.3 RUN

5 ROUNDS FOR TIME

10 POWER CLEANS (DB OK FOR NEWBIES)

20 BACK SQUATS

30 ABMAT SIT-UPS

REST

5 ROUNDS

50 SLEDGEHAMMER SWINGS

10 TIRE JUMPS (IN & OUT=1REP)

.2 RUN

“FRAN”

21-15-9

THRUSTERS (M65-95LBS/W45-65LBS)

PULL-UPS

REST

REST……BUT YOU MIGHT TRY A NICE BIKE RIDE THIS WEEKEND.

5 ROUNDS

20 BACK SQUATS (30/40, OR MORE)

.2 RUN

OLYMPIC WEIGHTLIFTING TECHNIQUE DAY

EVERY CLASS IS WELCOME TO WORK OUT AS WELL

REST

ONE ROUND FOR TIME

10 DEAD LIFTS (30/40)

20 VERT AB THRUSTS

30 STEP-UPS (EA FOOT)

40 KETTLEBELL 2-HAND OVERHEAD SWINGS

50 PUSH-UPS

3 ROUNDS FOR TIME

10 PUSH PRESS (35KG/20KG)

10 WALL BALL

10 AB-MAT SIT-UPS

10 ARNOLDS

100 JUMP ROPE

REST

REST

6 ROUNDS FOR TIME

20 METER TIRE FLIP

20 METER BACKWARDS HOSE DRAG

.3 RUN