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Friday, May 17, 2013 17 May 2013 | 12:54 am
“Tumilson” Eight Rounds for time of: Run 200m 11 Dumbbell/Kettlebell Deadlifts U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" ...
Thursday, May 16, 2013 15 May 2013 | 11:42 pm
Every 40 seconds for 4 minutes: 2 Power cleans + 1 Push jerk 1- :40 2- 1:20 3- 2:00 4- 2:40 5- 3:20 6- 4:00 then... With a partner, complete 5 Rounds EACH of: Partner A: 200m Run ...
Wednesday, May 15, 2013 15 May 2013 | 12:40 am
“Narf” 9-15-21 Thrusters (95/65) Pull-ups
Tuesday, May 14, 2013 14 May 2013 | 12:19 am
Back Squat- 5RM then... 3 Rounds for time of: 400m Run 10 Sandbag/Medball/slamball Cleans *12 Minute Time Cap*
Monday, May 13, 2013 12 May 2013 | 11:53 pm
WOD: 30 Turkish Get-ups *15 Right and 15 Left, partitioned as necessary then... AMRAP in 8 minutes of: 7 Ball Slams 7 Burpees
Saturday, May 11, 2013 11 May 2013 | 11:55 am
Schedule: West: 9am- Gymnastics 10am- Workout of the Day 11am- Endurance (This week will be at West Valley Middle School) North: 9am- Olympic Lifting 9am- Workout of the Day
Red Friday, May 10, 2013 10 May 2013 | 10:03 am
Bench Press/Floor Press 4 x 6-8 Reps then... For time: 50/30 Push-ups 300m Run 30 Heavy KB Swings 300m Run 50/30 Push-ups 300m Run 30 Heavy KB Swings 300m Run
Thursday, May 9, 2013 9 May 2013 | 12:59 am
Take 15 minutes to build to today’s 1RM Snatch then... Every Minute on the Minute, for 20 minutes: Even minute- 30 seconds of Burpees Odd minute: Power Snatch or Snatch x 3 reps @75-80 of toda...
Wednesday, May 8, 2013 7 May 2013 | 11:58 pm
4 Sets of: Front-Racked Alternating Reverse Lunge x 8 reps 4 Left/4 Right Work up to heaviest weight. then... 2 Rounds for time of: 15 Sit-ups 20 KB Swings 25 Wall Balls Rest 2 minutes ...
Tuesday, May 7, 2013 7 May 2013 | 12:43 am
Deadlift- 3RM then... AMRAP in 5 minutes of: 10 Power cleans 135/95 10 Box Jumps Rest 2 minutes AMRAP in 5 minutes of: 10 Power cleans 135/95 10 Box Jumps
