10-30-09 Weekend WOD @ 1 pm Saturday and Sunday

10-29-09 7x1 deadlift

10-28-09 AMRAP in 15 5 burpees 15 KB swings 200m run

10-26-09 45 power snatches 45 pullups 45 power snatches 45 pullups

10-26-09 4 rounds for time of 400m run 75 squats

10-23-09 5k trail run...rendezvous at the box at 7:45 and leave out by 8:00a.m.

10-23-09 REST

10-22-09 45 OHS 45/65 400m forward 400m backward 45 OHS 45/65

10-20-09 3 rounds 30 weighted over-head walking lunges 30 burpees 30 pullups

10-14-09 Gym open times through Monday the 19th are as follows Thursday & Friday 9-10 am 4-6 pm Sat 8 am Sunday rest Monday 9-10 am 4-6 pm

10-14-09 5 min max rep pullups 5 min max rep box jumps 5 min max rep pushups

10-13-09 Overhead squat 5x5

10-12-09 10,9,8,7,6,5,4,3,2,1 of kettlebell swings , wallball , deadlift (185/115)

10-9-09 REST

10-8-09 Mission "NEVER" Impossible !!!

8000 lbs is the game.....over head any way you can (snatch,press,push press,clean & jerk,deadlift into a reverse curl...the later was a joke)

weight / reps
.
35# / 229
40# / 200
45# / 178
50# / 160
55# / 145
60# / 133
65# / 123
70# / 114
75# / 107
80# / 100
You pick a weight you can manage for the entire time

After you have completed the 8000 lbs over head you have a 1 mile walk,jog,run carrying a medicine ball specified by instructor according to weight used.
BUT...IF THE BALL HITS THE GROUND YOU OWE 25 SQUATS EACH TIME

Love Always, Rodney

10-7-09 50 wallball 50 lunges 50 wallball 50 squats

John gettin some deads!!!

10-6-09 45 deadlift 95/185 800m run 25 box jumps 25 burpees

10-5-09 3 rounds--25 burpees 25 hang squat cleans

Thanks Girls!!!

10-3-09 GROUP WOD 8 AM SATURDAY 1 PM SUNDAY

10-1-09 REST