20150416

main site 150331

5 min AMRAP
275 lb deadlift, 3 reps
115 lb push press, 7 reps

20150415

12 min amrap

5 med ball clean 20/14
150m row
10 kb swing 24/16kg



Masters 55+

12 min amrap

5 med ball deadlift 14/10
5 med ball front squat
150m row
5 kb swing 16/12kg



Foundations

10min amrap

10sit ups
10 push up
10 box jump or step ups

20150414

Running "The Ghost"

6 Rounds for time

1 min 50' shuttle sprints

1 min burpees

1 min double unders

1 min rest

20150413

"Barbara"

5 rounds for time, 3min rest between rounds

20 pull-up
30 push up
40 sit up
50 squats


Masters 55+

"Barbie"

3 rounds for time, 2 min rest between rounds

5 ring rows
10 push up
15 sit ups
20 squats


Foundations class

21-15-9
wallballs
burpees

20150402

"Karen"

150 wall ball 20/14

20150401

"Helen"

3 rounds

400m run
21 kb 1.5 pood
12 pull up

20150331

7 min AMRAP

9 box jump
6 ring dips
3 db shoulder press