September 2011

Bench Press 5-5-5-3-3-3 AMRAP 12 Minutes:10 Chesh Slapping Push Ups15 Box Jumps 24"/20"10 Each…

4 Rounds, 3 Minutes Each40 Yard Suicide Run (10, 20, 30, 40 yards out…

Back Squat 5-5-5-3-3-3 3 Rounds, 2:30 Miuntes Each:7 Rounds Bear Complex 135/95Max Distance Hand…

5 Rounds, 2 Minutes Each:200m RunMax Power Snatch 115/75Rest 2:00 I know many of…

Deadlift 5-5-5-3-3-3 7 Rounds:3 Box Jump 36"/28"6 Plyo Push Push Ups Alternating Across 45#…

Rest Day Sorry for the late post, Typepad seemed to be having some difficulties…

Weighted Pullups 3-3-3-1-1-1 Speed Deadlift 10×2 @ 60-65% 5 Rounds For Time:50ft Sandbag Lunge…

AMRAP 20 Minutes:1,2,3… Paralette Handstand Push Ups 1,2,3… False Grip Ring Pull Ups with…

Front Squat 3-3-3-3-3 Speed Shoulder Press 8 x 3 @ 50% 7 Rounds:3 Snatch…

AMRAP 12 Minutes:Run 400m5 Deadlifts Pick a weight that is challenging to you. I…

Snatch 3-3-2-2-1-1-1 3 Reps On The Minute for 8 Minutes:Max Height Box Jump Alternating…

4 Rounds of: Max Rep DB Snatch Rt 55/35 :30 Rest :30Max Rep DB Snatch…

REST DAY There will be classes held on LABOR DAY! We will be following…

“31Heroes”AMRAP 31 Min (As Many Reps As Possible)8 Thrusters (155/105)6 Rope Climbs (15 ft….

Weighted Dips 5-5-5-3-3-3 Speed Deadlift 10 x 2 @ 55-60% 75 Wall Ball For…

5 Rounds:Run 400m21 KB Swing 53/3512 Pull UpsRest Exactly 3 Minutes WOD-SUP from CrossFit…