Monthly Archives: May 2014

May 30, 2014

For time: 10 rounds of: 10 Pull ups 10 Dips

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May 28, 2014

Grace For Time: 30 Clean and Jerks (135/95#) Tabata Plank Holds

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May 26, 2014

Memorial Day “Murph” Run 1 mile… 100 Pull ups 200 Push ups 300 Air Squats Run 1 mile… Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20# vest or … Continue reading

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May 23, 2014

Nancy 5 Rounds: Run 400m 15 OH Squats (95/65#)

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May 21, 2014

For Time: 500m Row (or 400m Run) 21 Push Press 75/55# 500m Row (or 400m Run) 18 Push Press 500m Row (or 400m Run) 15 Push Press 500m Row (or 400m Run) 12 Push Press

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May 19, 2014

21-18-15-12-9-6-3: Front Squats 95/65# Knees to Elbows

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May 16, 2014

10,9,8,7,6,5,4,3,2,1: Thrusters (95/65#) Pull ups

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May 14, 2014

Mini Barbara 3 rounds of: 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats 3 minute rest Full Barabara is 5 rounds. If anyone has the time and wants to complete 5 rounds they are welcome to.

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May 12, 2015

21-15-9 Deadlift (135/95#) Burpees Scale as needed. If time permits, Core work.

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May 9, 2014

For time: 50 Dips 400m Run 50 Push ups 400m Run 50 HS Pushups 400m Run

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