Wednesday, September 30, 2009

Southern weather

10 rounds for time:
3 cleans
5 box jumps
10 push-ups

Tuesday, September 29, 2009

I hate that girl

"Angie"
100 pullups
100 pushups
100 squats
100 situps

Monday, September 28, 2009

Break It In

5 min- max reps pull-ups

rest 5 min

21-18-15-12-9
Kb swings
Double unders (sub tuck jumps)

Saturday, September 26, 2009

Fight Gone Bad






Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

3 rounds, 1 minute rest in between rounds

We want to thank all of you for participating today, we raised $1300!! Our goal was $500 and we doubled that and almost tripled it! Thank you for working hard and being so dedicated to your workouts.

Friday, September 25, 2009

The long and winding road

8 X 200m sprint
(2:1 work to rest)

Thursday, September 24, 2009

Grey Day

Back Squat
2-2-2-2-2-2

For time:
30-20-10-5
Sit-ups
Push-ups

Wednesday, September 23, 2009

Hammy

Deadlift
3-3-2-2-1-1-1

4 rounds:
20 Db thrusters
20 push-ups
20 lunges

Tuesday, September 22, 2009

The Grinder

4 rounds for time:
20 Db Split Cleans
15 box jumps
20 renegade rows
15 squats

Monday, September 21, 2009

Wake Up Call

For time:
800m run
20 clean and press
30 burpees

Saturday, September 19, 2009

GAMEDAY WORKOUT

BEAT THE HELL OUTTA utah state!
400m Run
Thrusters
400m Run
KB Swings
400m Run
Box Jumps
400m Run
Wall Ball
Partner workout - count reps continuously from beginning to end.
To view results click on "comments" below.


Friday, September 18, 2009

Pop Lock and Drop it

7 rounds for time:
3 power snatch
7 box jumps

Thursday, September 17, 2009

My Name is Mud

4 rounds of:
250m row
25 SDHP
5 burpees

Wednesday, September 16, 2009

What did I do?

For time:
200m run
30 push-ups
200m run
30 renegade rows
200m run
30 KB swings
200m run
30 renegade rows
200m run
30 push-ups
200m run

Tuesday, September 15, 2009

Press on

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tabata squat

Monday, September 14, 2009

Pick it up, Throw it down

21-15-9 reps of:
deadlifts
KTE
Ball slams

Friday, September 11, 2009

I feel like a Woman

“Jackie"

For Time:
1000m row
50 Thrusters, 45 pound barbell
30 Pull-Ups

Thursday, September 10, 2009

Lunch Revisit

Power Clean-
3-3-3-3-3

rest 10 minutes

Overhead squat-
3-3-3-3-3

rest 5 minutes

50 buprees AQAP

Wednesday, September 9, 2009

Can you handle it?

5 rounds with a dumbell:
16 walking lunges
15 swings
14 sit-ups

Tuesday, September 8, 2009

Mile by Mile

5 rounds:
400m row
400m run

Monday, September 7, 2009

Porkchops

Back squat- 3rm
3-3-3-3-3-3-3

10 min amrap
7 jerk (behind head)
5 box jumps (max height)

Saturday, September 5, 2009

Saturday GAMEDAY Workout

"PVC MILE"
25 Back Squat
25 Front Squat
25 OHS
run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
run 400m
50 Power Clean
run 400m
50 Power Snatch
run 400m
FOR TIME!
BEAT THE HELL OUTTA new mexico!

Friday, September 4, 2009

Fight gone bad

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Thursday, September 3, 2009

shoulders? what shoulders

Thrusters
2-2-2-2-2

then,
1st minute 2 push-ups
2nd minute, 4 push-ups
3rd minute, 6 push-ups
continue until you don't make the push-ups in the minute

Wednesday, September 2, 2009

A Quad for Quads

4 rounds for time:
20 OH squats
40m broad jump
20 wall-balls

Tuesday, September 1, 2009

Boyz to Men

happy birthday shawn!

3 rounds for time:
500m row
10 man-makers