Posts from ‘June, 2009’

Tuesday  90618
Three rounds for time of:
Jump rope,  100 reps
KB Swings(50#/35#)  20 reps
Pull-ups,  20 reps

Friday 90617
Three rounds of:
Burpees, 1 minute
Pull-ups, 1 minute
Wall-ball, 1 minute
Rest 1 minute
Post total reps for each exercise to comments.

Thursday  90616
“Grace”
Clean & Jerk, 30 reps
Post load and time to comments

Tuesday 90615
Three rounds for time:
Jump Rope, 1 Minute
1 pood Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.

Friday 90614
Complete as many rounds in 10 minutes as you can of:
Handstand push-ups, 5 reps
Floor press 45lb DB’s, 10 reps
Push press 75 pounds, 10 reps
Ring Dips, 5 reps
Post number of rounds completed to comments.

As you can see we got some new equipment. Hiding behind the bumper plates there are a bunch of dumbbells and kettlebells and we are expecting the squat stands very soon! So what are you waiting for, come and have some great fun with us…..oh yeah and get fit while doing it

Tuesday 90613
“Fran” (Scaled)
15, 12, 9 reps for time of:
35lb Dumbbell Thruster
Pull-ups
Post time to comments.

Sunday 090612
Three Rounds for time of:
Walking Lunges, 20 steps
Handstand Push-ups, 10 reps
Sit-ups, 20 reps
Post time to comments.

Friday 90611
Three rounds for max reps of:
Push-ups
Pull-ups
Post reps for both exercises in all rounds.

Thursday 090610
Three rounds for time of:
5 Pull-ups
7 K2E (knees to elbows)
9 Burpees
Post  times to comments.