Sat. Jan. 8th, 2011

Happy Birthday Greg and Nicole!! Nicole is 26 and Greg is 27. Today's workout will be in their honor. ......so you can personally thank them when you're done. Have a great day!!

Today's W.O.D.
1 800m Hill run
8 Burpee Pull ups
Row 11 Calories
26 Knees to elbows
27 Box Jumps
26 KB Swings - 1.5 pood
27 Sit-ups
26 Wall balls
27 Push press - 75lbs
Row 11 Calories
8 Burpee Pull ups
1 800m Hill run
For time

Fri. Jan. 7th, 2011

Today's W.O.D.
"Elizabeth"
Power Clean - 135lbs
Ring Dips
21-15-9
For time

Thurs. Jan. 6th, 2011

Today's W.O.D.

Rest day



Today is a rest day for many. If you missed a workout, today's the day.

Wed. Jan. 5th, 2011

Today's W.O.D.
Double unders
Sit-ups
50-40-30-20-10
For time

Tues. Jan. 4th, 2011

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Mon. Jan. 3rd, 2011

Today's W.O.D.
"Chelsea"
5 Pull-ups
10 Push-ups
15 Squats
Each round on the minute for 30 mins