Tuesday the 10th of April, 2012

"Del" For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 medicine ball Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound medicine ball 25 Burpees SCORES U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry...

Monday the 9th of April, 2012

Front squat 3-3-3 (70-80-90%) Box Jump 5-5-5, same height as last weeks 5-5-5 Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 One arm push ups, alternating SCORES Midline: 100 GHD sit ups Skill of the week: One Arm Push Up Challenge of The Week: One Arm Push Up  

Sunday the 8th of April, 2012

Bench Press 5-5-5 (75-85-95%) Trainers Choice

Saturday the 7th of April, 2012

9am 305 workout 10am Crossfit WOD

Thursday the 5th of April, 2012

"Upsee-daisy" 500 meter run 3 rope climbs 500 meter run 3 rope climbs 30 Wall balls (20/14) 500 meter run 3 rope climbs 30 Wall balls 50 Kettlebell swings (53/35) SCORES

Friday the 30th of March, 2012

Weighted Pull Up 3-3-3, heaviest possible Rest as needed Three efforts with full recovery: Row 500 meters Run 400 meters 100 double unders Substitute double unders with 25 burpees SCORES

Thursday the 29th of March, 2012

5 rounds for time of: 15 Goblet Squats, 70 pounds 15 Kettlebell swings, 70 pounds 15 Box jumps, 30/24″ 15 Chest to Bar pull ups Rest 1 minute SCORES Lost and Found Bin will be donated on Saturday! Claim your Runaway items, or say goodbye.

Wednesday the 28th of March, 2012

5 rounds for reps: Max reps Strict Ring Dips Rest the balance of 2 minutes Max reps 135 pound push press Rest the balance of 4 minutes Rest as needed 5 minutes for reps, Turkish Get Up Lost and Found Bin will be donated on Saturday! Claim your Runaway items, or say goodbye.

Tuesday the 27th of March, 2012

"We Will Rock You" 1000 Meter Row 50 burpees 10 15' rope climbs 100 squats 100 walking lunge steps 50 toes to bar 50 burpees 30 minute time limit SCORES Learn the Turkish Get Up  

Monday the 26th of March, 2012

Box Jump 5-5-5-5-5 Rest as needed 3 rounds for time: Run 400 meters 50 Anchored Sit Ups 5 muscle ups 15 minute cap SCORES Skill of the week: Rowing Challenge of the week: "Annie" For God's sake, It's Just Exercise!