WEDNESDAY 130904

"Roney"

Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps

MONDAY 130902

Glad we are back safe from the exercise.
Class will start back on Monday. Holiday schedule on Monday 0800-0900

For those of you missed the memorial WOD on Saturday with Fight tonight
Come join me at 0800 Collier Field house Gym.
In honor of Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

FRIDAY 130816

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WEDNESDAY 130813

Clean and Jerk 1-1-1-1-1-1-1 reps


"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Compare to 03May11
post your time:

TUESDAY 130813

Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips

Post your time:

MONDAY 130812

For time of:
135 pound Thruster, 30 reps
30 L Pull-ups

or

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Palma: 8:13 (75lb)
Riser: 8:17 Rx
Heim: 10:40 Rx
Mock: 12:30 Rx
Min: 10:46 (65lb)

FRIDAY 130809

Ten rounds for time of:
7 Burpees
7 Knees to elbows


Finisher
Team WOD

100 meter run
Kettle bell swing 35lb
Push ups