APRIL 9, 2013

Advanced

For Time Complete:

10-9-8-7-6-5-4-3-2-1 reps

Barbell Walking Lunge 95/75

Burpees

Intermediate

For Time Complete:

10-9-8-7-6-5-4-3-2-1 reps

Barbell Walking Lunge 75/55

Burpees

Beginner

For Time Complete:

10-9-8-7-6-5-4-3-2-1 reps

Barbell Walking Lunge 45/35

Burpees

APRIL 8, 2013

Advanced

For Time:

Run 800m 

Complete 3 Rounds of

4/2 Muscle Ups

10 Sit Ups

20 Air Squat

then:

Run 800m 

Intermediate

For Time:

Run 800m

Complete 3 Rounds of

8 C2B Pull Ups

10 Sit Ups

20 Air Squat

then:

Run 800m

Beginner

For Time:

Run 400m

Complete 3 Rounds of 

10 Pull Up

10 Sit Ups

20 Air Squat

then:

Run 400m

APRIL 5, 2013

AMRAP in 4 mins:
15 Thrusters 100/65
15 CTB Pull Ups
*4 min bonus for every 90 reps (3RDs) completed.

APRIL 4, 2013

All Levels

For Time w/ a partner complete:

20 Cal Row

30 Burpee's on to a Plate

30 DB Ground 2 Overhead 40/25

30 Toes To Bar

100m Overhead Walking Lunge 45 plate/25 plate

100m Sprint

APRIL 3, 2013

All Levels

Power Clean

1, 1, 1, 1, 1RM

Rest 2-3mins btw sets

APRIL 1, 2013

Advanced

5 RFT:

22 Kettlebell Swings 2/1.5p

22 Box Jump 24"/20"

Run 400 meters

22 Burpees

22 Wall Balls (20/10, 14/9)

Beginner/Intermediate

5 RFT:

11 Kettlebell Swings

11 Box Jump 20"/16"

Run 400m 

11 Burpees

11 Wall Balls 

*Scale KBS and Wall Ball load as needed.

APRIL 2, 2013

Advanced

For Time:

1000m Row

3 Rounds:

2 Rope Climbs

8 Strict HSPU

1000m Row

Intermediate

For Time:

1000m Row

3 Rounds:

2 Rope Climbs

6 HSPU (Kip Allowed)

1000m Row

Beginner

For Time:

750m Row

3 Rounds:

1 MOD Rope Climb

8 HSPU (use a box)

750m Row