“Sister” 30 Box Jumps (20″)25 Kness to Elbows20 Overhead Squats (65/45)Run 400m 5 rounds for time Compare to 03 Dec 09 Post time to commentsRead more

For time: “Blackjack” Push-up/Sit-ups 20/1 19/2 18/3 17/4 16/5 15/6 14/7 13/8 12/9 11/10 10/11 9/12 8/13 7/14 6/15 5/16 4/17 3/18 2/19 1/20 Post time to commentsRead more

4 rounds for time: Run 400m 20 Pull-ups 30 Sit-ups (unanchored) 40 Squats Post time to commentsRead more

WOD ‘B’ 5 Deadlifts (275/185)10 Burpees 5 rounds Post time to comments *Remember, classes are given 10-15 minutes to warm-up, and then WOD starts. Tomorrow I will be doing this WOD starting at 0545, who will beat me done?!!Read more

Run 1 mile 5 rounds of: 10 Kettlebell Swings (1.5 pood/1 pood) 20 Pull-ups 30 Sit-ups Run 1 mile Post time to commentsRead more