Sat. Mar. 26th, 2011

Today's W.O.D.
Strength
Bench press 5-5-5-5-5

Met-con
3 Deadlifts (75% of 1 rep max)
Burpees
Box Jumps
Knees to elbows

"Tabata" style
20 secs of work, 10 secs of rest
30 secs between rounds
(8) rounds total for time

Friday March 24th, 2011

Today's W.O.D.
5 Turkish Get-ups (40/20)
10 Ring/parallette dips
15 Sit-ups
AMRAP in 20 mins

Thurs. Mar. 23rd, 2011

Today's W.O.D.
"Make up Thursday"

-If you missed a workout this week, today's the day to make it up.

Weds. Mar. 23rd, 2011

Today's W.O.D.
Strength
Weighted Muscle-ups or progression
5-5-5
-work on progression or increase weight with belt or dumbell with each set

Met-con
Front squat - 135/95
Box jumps
Butterfly sit-ups
800m "Hill of death"
21-15-9 for time

Tues. Mar. 22nd, 2011

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Today's W.O.D.
"The Seven"
7 Handstand push-ups
7 Thrusters - 135 lbs
7 Knees to elbows
7 Deadlifts - 245 lbs
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
(7) rounds for time

Mon. Mar. 21st, 2011

Today's W.O.D.
Strength
Speed box squat
10x2
-begin @ 60% 1 rep max increasing to 90%

Met-con
30 Virtual Shovel (25/10)
20 Mountain climbers
10 Burpee Pull-ups
(5) rounds for time