Monday 090126

21-18-15-12-9-6 & 3 rep rounds for time of:

Thruster (Men 95 lbs, Women 65 lbs)

Pull-ups

Post time to responses.

Sunday 090125

Rest day

Starting this Monday, January 26th we will be opening at 5:30 am through the month of February.  Here is how it will work.  Warm-up will begin at 5:30 am followed by the workout of the day at 6:00 am for those who come in at 5:30 am.  Warm-up will begin at 6:00 am followed by the workout of the day at 6:30 am for those who come in at 6:00 am.

Saturday 090124

“The Bear Complex”

7 Sets of the sequence:

Power clean

Front squat

Push press

Back Squat

Push press

5 Rounds

Rest as needed between rounds.

Click here for a video demo and explanation of “The Bear Complex”.

Post loads for each round to responses.

Compare to May 27,  2008.

Starting this Monday, January 26th we will be opening at 5:30 am through the month of February.  Here is how it will work.  Warm-up will begin at 5:30 am followed by the workout of the day at 6:00 am for those who come in at 5:30 am.  Warm-up will begin at 6:00 am followed by the workout of the day at 6:30 am for those who come in at 6:00 am.   

Friday 090123

“Karen”

For time:

150 Wall ball shots (Men 20 lbs, Women 12 lbs)

Post time to responses.

Compare to November 11, 2008.

Thursday 090122

4 Rounds, each for time of:

1000 Meter row

Rest 5 minutes between rounds.

Post each 1000 meter row time to responses.