December 16, 2013
Monday 131216
As many rounds as possible in 20 minutes of:
2 Rope climbs
4 Clean and jerks (Men 185 lbs, Women 125 lbs)
8 Burpee box jump on and overs (Men 24” box, Women 20” box)
Post rounds to responses.
December 2013
December 14, 2013
Saturday 131214
We will not have child care this morning and the 11am Free Introductory Class is canceled. We apologize for the inconvenience.
3 Rounds for time of:
Dumbbell overhead walking lunge steps, 100 ft
30 Pull-ups
Post load used for dumbbells and time to responses.
December 13, 2103
Friday 131213
For time:
100 Double unders
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Power cleans (Men 95 lbs, Women 65 lbs)
30 Box jumps (Men 24” box, Women 20” box)
30 Burpees
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Back squats (Men 95 lbs, Women 65 lbs)
1000 Meter row
Post time to responses.
We will not have child care this Saturday the 14th. We apologize for the inconvenience.
December 12, 2013
Thursday 131212
5 Rounds for time of:
7 Deadlifts (Men 275 lbs, Women 185 lbs)
15 Bar dips
Post time to responses.
