2-1-10 AMRAP IN 20 15 BOX JUMPS 15 PULLUPS 15PUSHUPS

1-29-10

If school is closed we will be closed

1-28-10 Snatch Technique then 500m row for time

1-27-09 150 kettlebell swings for time55/35

1-26-10 7 rounds 7 squat cleans 95/65 7 OHS 95/65

1-25-10 50 wallball10 burpees 30 wallball 30 burpees 10 wallball 50 burpees

Group WOD Sunday @ 1

1-22-10 REST

1-21-10 50 box jumps 800m run 50 kb swings 55/35 800m run

1-20-10 clean & jerk 7x1

Chase...just hangin out

1-19-0-9 10 minutes to reach max front squat then 2 400's all out effort

1-18-10 3 rounds - 800 m run 25 wallball 25 double unders

1-15-10 group wod Saturday at 8 am and Sunday at 1

1-15-10 REST

1-14-10

50 calorie row
400 m run
25 wallball
50 pushups
75 squats
100 sit-ups

1-12-09 7x1 overhead squat

1-11-10 21-15-9 burpees , front squat 95/65 , box jumps 24/20

1-11-10 50-40-30-20-10 of Squats,Pushups,Pullups,Situps

1-9-10 Group WOD will be 9 of spades tomorrow since everyone had Fran once this week

1-8-10 REST

1-7-10 3 rds for time of 50 lunge steps( weight over head)50 pushups

1-6--10 push press 7x1

1-5-10 FRAN 21-15-9 of thrusters 95/65 pullups

21-15-9 of wallball,sdhp, pullups