Saturday 081108

9:30 AM Class

“Jackie”

For time:

1000 Meter row

50 Thrusters (Men 45 lbs, Women 35 lbs)

30 Pull-ups

Post time to responses.

* If you are participating in the McNellie’s Pub Run this afternoon, do 30 Muscle ups for time instead.

11:00 AM Free Introductory Class

2 Rounds for time:

500 Meter row

25 Squats

25 Kettlebell swings

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 42 Total Burpees =903

Hope to see everyone at the McNellie’s Pub Run today!

Monday 081208

Alternating Double Tabata

Medicine ball squat cleans (Men 20 lbs, Women 14 lbs)

Ring dips

Rest 4 minutes then:

Alternating Double Tabata

Wall ball shots (Men 20 lbs, Women 14 lbs)

Pull ups

Start with your choice of the Double Tabata’s and post total reps for all exercises to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 72 Total Burpees =2,628

The 9:30am class this Saturday the 13th will be canceled and instead we would like to encourage everyone to do the Arthritis Foundation’s Jingle Bell 5km Run at 8:00am on 35th and Riverside.  Click here for details about the race.   

Friday 081107

3 Rounds for time of:

400 Meter run

21 Pull-ups

15 Deadlifts (Men 225 lbs, Women 155 lbs)

9 Handstand push ups

Post time to responses.

The substitute for the 9 handstand push ups is 18 push ups.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 41 Total Burpees = 861

Thursday 081106

“Annie”

50-40-30-20 & 10 rep rounds for time of:

Double unders

Sit-ups

Post time to responses.

Compare to July 29th, 2008.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 40 Total Burpees = 820

Wednesday 081105

5 Rounds for time of:

30 Wall ball shots (Men 20 lb ball, Women 12 lb ball)

15 Pull-ups

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 39 Total Burpees = 780

Don’t forget to sign up for the McNellie’s Pub Run this Saturday! Who is up for the Guinness Challenge?