“Mr. Joshua” Run 400 meters30 Glute-ham sit-ups*15 Deadlifts (250/165) Five rounds for time Post time to comments Compare to 13 APR 09 *If a GHD is unavailable, do standard anchored SU’sRead More

“Filthy Fifty” 50 Box jump (24″) 50 Jumping Pull-ups 50 Kettlebell Swings (1 pood) 50 Walking Lunges 50 Knees to elbows 50 Push press (45) 50 Back extensions 50 Wall-ball shots (20) 50 Burpees 50 Double unders (200 singles) For Time Post time to comments Compare to 16 NOV 09Read More

Overhead Squat 3-3-3-3-3 Post max load to comments Compare to 27 OCT 09Read More

“Diane” 21-15-9 Deadlifts (225/150) Handstand Push-ups For Time Post time to comments Compare to 09 FEB 10 Note: Ensure that if you are doing the HSPU’s on the wall, you are getting a good range of motion (ROM). If you are only getting a 1-3″ ROM, it would be better to do knees/toes on a...Read More

“Baseline” 500m Row40 Squats30 Sit-ups20 Push-ups10 Pull-ups For Time Post time to comments Compare to 30 MAR 09 (Boot Camp V)Read More

For Time: 10 Clean to overhead (115/75) 10 Pull-ups Run 400m 4 rounds Post time to comments Note: “Clean to overhead” is defined as: cleaning the weight to shoulder height; then doing a push-press, push-jerk, shoulder press, or any combination thereof. Each rep starts with weight touching the ground, and finishes with weight fully extended...Read More

21-15-9 rep rounds of: Overhead Squats (95/65) Pull-ups Run 400m For Time Post time to comments Note: -Run 400m at end of each round -No am classes. There will be 4:30 and 5:30 pm classes HAPPY EASTER!! Good luck finding eggs! 🙂Read More

Run 800m Rest 2 minutes 4 rounds Post total sprint time to commentsRead More

“Kelly” Run 400m 30 Box Jumps (24/20) 30 Wall-Ball Shots (20/12) 5 rounds for time Post time to comments Compare to 31 AUG 09Read More

Max reps in 12 minutes of: Handstand Push-ups Post reps to comments Compare to 28 JAN 10Read More