Wednesday, November 20th, 2013

Workout of the Day “Barbara” 5 rounds, time each round: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round.* 45 min time cap LEVEL 1 3 rounds ring rows push ups with bands   LEVEL 2 ring rows push ups with bands   LEVEL 3 Rx’d   Post your…

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Happy Birthday Jimmy Big House!

Workout of the Day Skill Work: Turkish Get Ups (1RM) Check out this video!!! http://www.youtube.com/watch?v=Aa7pX_CRwKI then   10 minute Ladder 3, 6, 9, 12…etc Box Jump Deadlift LEVEL 1 135#/85# 20″/12″   LEVEL 2 185#/135# 24″/20″   LEVEL 3 225#/185# 30″/24″   Post your rounds to the Whiteboard.

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“Courage is not the absence of fear, but the judgement that something else is more important than fear”

“Nutts” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km…

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Friday, November 8th, 2013

Workout of the Day Snatch Balance Find your 5 rep max. 5, 5, 5, 5, 5 then WOD: 3 rounds of: In 3 Minutes: 400m run 5 burpees w/ the time remaining do as many Sit-Ups as Possible. Rest 90sec between each round Your Score is your total amount of Sit-Ups. Post your # of…

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