The Basics

Run 800 Meters
20 push ups
20 ab mat situps
20 Pull ups
20 squats
Run 600M
16 Push Up
16 Sit Up
16 Pull Ups
16 squats
Run 400M
12 Sit up
12 pull up
12 Push Up
12 Squats
Sprint 200M
8 sit up
8 push up
8 pull up
8 squats
Post times and check out the competition on our main page.

Tuesdays WOD

For Time:
21-15-9
Squat Clean 95 lbs
42-30-18
Double unders

Getting some use out of our pullup bars!
WOD:
Pull Ups
Deadlift (BW)
10-9-8-7-6-5-4-3-2-1

 

FRAN!!

21-15-9
Thruster 95lbs
Pull Ups
Post times:

Tuesday's Morning workout

Grace:
30 Clean and Jerk 135lbs

Parkour Challenge # 4

100 Burpees!!!
Beat 5:19
http://www.youtube.com/watch?v=jJuAD9bvkBg

American Parkour Challenge

100 Handstand Push ups.
Modifications include legs elevated, and pike pushups.
Good Luck!

35!!

35 of each of these
Russian Twist
pull ups
dips (rings)
GHD situp
Deadlift
swings
Wall ball
Use a weight that makes the last 10 challenging.

Squat and run

100 air squats
Run 800 meters
rest 3 minutes
Run 800 meters
100 air squats
Post time to comments

Get Up! Burpee!

For Time:
sets of 10-9-8-7-6-5-4-3-2-1
Burpees
Turkish Getups ( use a challenging weight)
Have Fun!
A good time is less than 15 minutes.