Fri. Dec. 10, 2010

Today's W.O.D.
Strength
Push Press 5x3

Met-con
"Karen"
150 wallballs for time

Thurs. Dec. 9th, 2010

****There will be no 6:30am class today****

Today's W.O.D.

"Make-up Thursday"

It is a rest day for many. If you missed a workout this week, or want to get another one in, today's the day.

Weds. Dec. 8th, 2010

Today's W.O.D.
10 Pull-ups
10 Burpees
10 rounds for time

Tues. Dec. 7th, 2010

Today's W.O.D.
Strength
Bench Press 5x3

Met-con
Double unders
Butterfly sit-ups
Turkish Get-ups
10-9-8-7-6-5-4-3-2-1
For time

Mon. Dec. 6th, 2010

Today's W.O.D.

"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

For Time

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.First posted 2 August 2007