October 11, 2008

Saturday 081011

9:30 AM Class

3 Rounds for time of:

21 Thrusters (Men 95 lbs, Women 65 lbs)

21 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)

800 Meter run

Post time to responses.

11:00 AM Free Introductory Class

For time:

400 Meter run

50 Squats

40 Sit-ups

30 Jumping pull-ups

20 Push-ups

10 Box jumps

400 Meter run

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 14 Total Burpees = 105

100_5776.jpg

October 11, 2008 Read More »

October 10, 2008

Friday 081010

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to responses.

The substitution for one muscle-up is 3 pull-ups and 3 dips.

This is a “Hero” workout dedicated to a Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 13 Total Burpees = 91

100_5647.jpg

October 10, 2008 Read More »

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