Archive for: May 2009

“HIT-HOP-RUN”

5 ROUNDS FOR TIME

50 SLEDGE SWINGS (25 LEFT/25 RIGHT)

5 IN @ OUT TIRE JUMPS

.1 RUN W/SLEDGE

REST AND PLEASE READ YESTERDAY’S MESSAGE.

THANKS AND SEE YOU TOMORROW.

REST BUT….

TO ALL:  WE WILL BE OPENING MON, TUES, WED, THURS THIS WEEK.  I HAVE TO TRAVEL TO THE OLYMPIC WEIGHTLIFTING NATIONALS FRIDAY.

5 ROUNDS FOR TIME

12 BACK SQUATS (M:40-80/W:20-50)

20 VERT. AB THRUSTS

.2 RUN

5 ROUNDS FOR TIME

12 SHOULDER DUMBELL PRESS

10 DEADLIFTS

8 PULL-UPS

REST

6 ROUNDS FOR TIME

20 METER TIRE FLIP

.3 RUN

REST

HONOR THOSE THAT ARE SERVING AND THOSE WHO HAVE SERVED.

THANK YOU ALL.

 REST  (CLOSED TOMORROW)

REST

5 ROUNDS FOR TIME

15 OVERHEAD SQUATS

.2 RUN

“FRIGHTENING FORTY”

40 PUSH PRESS W/DUMBELLS

40 SAUSAGE SLAMS

40 BACK SQUATS (M:20-40KG/W:10-20KG)

40 PULL-UPS

40 VERT. AB THRUSTS

40 ONE HAND SNATCH W/DB’S (20 EA. HAND) 

40 JUMP ROPE

REST

5 ROUNDS FOR TIME

10 BURPEES

15 TWO HAND OVERHEAD KETTLEBELL SWINGS

.1 RUN

21-15-9

THRUSTERS (M-25-35KG/W15-30KG)

PUSH-UPS

ABMAT SIT-UPS