Friday 20131101

Warm up: basic ( run)
WOD: 30-20-10
Sit ups
push ups
K2E
sprinter toe touches (l+r= 1)
T2B

Thursday 20131031

Warm up: basic ( run)
WOD: 3 rounds of
13 deadlifts @ 185#/135#( f)
13 burpees
13 hang cleans  @ 135#/ 95# ( f)
13 burpees
13 floor sweepers @ 135#/ 95# ( f)
Center only
13 burpees
HAPPY HALLOWEEN

Wednesday 20131030

Warm up:basic (row)
WOD:20 min AMRAP
15 diamond push ups
10 under hand grip pull ups
5 straight bar curls @ 75#/45#(f)

Tuesday 20131029

Warm up: basic (run)
WOD: 21-15-9-5
Back squats @ 135#
Wallball shots @ 20#
Front squats @ 135#
Double unders

monday 20131028

Warm up basic row
WOD : 10 down to 1
Pull up
75% body weight bench press
Incline push up (feet on a 24" box)

Friday 20131025

Warm up: basic ( row)
Stretch: shoulders
WOD: 21-15-9
Push Press @ 95# barbell
Hang  cleans @ 95# barbell
Lateral raises with 25# dumbbells

Thursday 20131024

Warm up: basic (run)
WOD: 15min AMRAP
5 Deadlifts @ 185#/135# ( f)
25 sprinter sit ups ( l+r=1)
50 double unders