CFT 1 rep max Squat Static overhead press Deadlift Way to go Rachel on your 300lb Deadlift!! WOD 400 M Run 10 Tire Flips Amrap in 15 mins
Archive for June, 2009
“DT” 12 Deadlift 9 Hang Power Cleans 6 Push Jerk 5 rounds
10 Sumo Deadlift High Pull 10 Ring Pushups 10 Kettlebells 5 rounds
Ro, Joe, Rachel, Denny and Justin sweating the morning WOD 10 Knees to Elbows 10 Hang Cleans 5 Burpees Rounds in 15 mins
Lorraine, Rachel, Mat, Justin and Joe working hard “Crazy 8′s” 8 Squats 8 Pushups 8 Box Jumps Rounds in 20 mins
“The Bear” 7 Sets of: 1 Clean 1 Front Squat 1 Pushpress 1 Back Squat 1 Military Press 5 rounds You CAN NOT put the bar down during any set. Only after the 7 reps have been completed.
Ralph, Riss, Corey, Mat and Scott sweating in the evening class 400 M Row 10 Pullups 20 Kettlebells 40 Double Unders 150 M Run 10 Plate Burpees 20 Pushpress 40 Wallballs 150 M Run 10 Box Jumps 20 Dips 40 Situps 400 M Run