December 17, 2011
Saturday 111217
5 rounds for time of:
20 Pull-ups
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Double-unders
Post time to responses.
Workout of the Day (WOD)
December 16, 2011
Friday 111216
“Elizabeth”
21-15 & 9 rep rounds for time of:
Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips
Post time to responses.
Compare to September 28, 2011.
Samantha and Rayus would like to invite everyone to join them at Angie’s house for a combined Bridal Shower, Wedding Celebration and Birthday Party this Saturday, December 17th at 4:00pm. Please RSVP to Angela Large at 918.694.6684 or alarge2@cox.net.
December 15, 2011
Thursday 111215
21-15-9 rep rounds for time of:
Overhead squat (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
Compare to July 14, 2009.
Here is a video demonstration of the WOD: (wmv) (mov)
Samantha and Rayus would like to invite everyone to join them at Angie’s house for a combined Bridal Shower, Wedding Celebration and Birthday Party this Saturday, December 17th at 4:00pm. Please RSVP to Angela Large at 918.694.6684 or alarge2@cox.net.
December 14, 2011
Wednesday 111214
21-15-9 rep rounds for time of:
Hang squat clean (Men 95 lbs, Women 65 lbs)
Toes to bar
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Samantha and Rayus would like to invite everyone to join them at Angie’s house for a combined Bridal Shower, Wedding Celebration and Birthday Party this Saturday, December 17th at 4:00pm. Please RSVP to Angela Large at 918.694.6684 or alarge2@cox.net.
December 13, 2011
Tuesday 111213
21-15 & 9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo deadlift high pull (men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to April 26, 2011.
