August 2013

For Time: 200m Run 100 Double Unders 200m Run 30 Sledge Hammer Hits 10/8…

Front Squat 2 Reps EMOM 10 Min @ 65, 70, 75, 80, 85, 90,…

AMRAP 20 Min: 5 Pull Ups 7 DB Push Press 30/20’s 9 Box Jumps…

Sumo Deadlift 3-3-3-3-3-3-3 3 Rounds For Time: Run 400m 20 Wall Balls 15 Toes…

Rest Day Summer will be over before you know it. Get out and enjoy….

Push Press 3-3-3-3-3 1/2 Cindy AMRAP 10 Minutes: 5 Pull Up 10 Push Up…

3 Rounds, 1 min per station: Double Unders Deadlift 135/95 Med Ball Throw Sit…

Squat 5-5-5-5-5 21-15-9 of: Push Up Box Jump 24/20 Last week Aaron hit a…

In Teams of 2 or 3, Run 1 Mile Together 50 Tire Flips 600m…

Hang Squat Clean 3-3-3-3-3 3 Rounds: 30 Ab Mat Sit Up 20 Alt Lunges…

3 Rounds For Time: 15 Thrusters 95/65 50 Double Unders 15 Pullups 50 Double…

Rest Day A handful of us set out to do an un-organized sprint triathlon…

In Teams of 3, 800m Run Then with 1 person at a time working:200…

Overhead Squat 5-5-5-5-5 4 Rounds For Time: 500m Row 10 Burpees 200m Run Carrying…

AMRAP 20 Minutes: 400m Run 21 Push Press 75/45 12 Pull Ups Say hello…