Monday, October 1, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5 - 5 - 5+)

Then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post PC AMRAP weight and reps, workout time, and any mods to comments.

Monday, September 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

For Time:

- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Post times and any mods to comments.

Wednesday, September 12, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

For Time:

3 Rounds - 

- 40 Double Unders

- 30 Kettlebell Swings

- 20 Overhead Walking Lunge Steps

Because of the women's conference at the church Thurs-Sat we will be holding Thursday night's class at 5:30 pm instead of the normal time of 7 pm.  I will post an alternate workout that can be done at home for those of you that can't make it by 5:30.

Wednesday, August 29, 2012 - Workout

1 Rounds Standard Warm-Up

then

Warm-Up: Turkish Get-Up

then

Strength: Strict Press

then

For Time:
30 / 20 / 10 -
- Kettlebell Swings
- Goblet Squats

Sunday, August 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

2 min. AMRAP - 1 Arm Kettlebell Swings

Then

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1
- Front Squats (135/95#)
- Box Jumps (30/24")

Post times, front squat weight, and box jump height to comments.

Thursday, August 9. 2012 - Workout

2 Rounds Std Warm-Up

then

Hip and Hamstring Mobility

then

For Time:

3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Saturday, August 4, 2012 - Workout

2 Rds Std Warm-Up

Then

Double Under Practice

Then

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

3 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Record total number of combined rounds, KB weight, Box Height, Pull-Up and Push-Up mods.