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Tuesday 10-22-13

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For time: 21-15-9 Toes to Bar Box Jump (24/18″) Dead Lift (225/155#)

Monday 10-21-13

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Nasty Girls 3 RFT: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95#) You can do ring or bar muscle ups. Sub for muscle up is 21 pull ups and 21 dips off of… 

Friday 10-18-13

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Run 400m x2 Row 500m x2 Airdyne 90s for max Calories x2 *All out efforts. Rest as needed between each effort. You can mix and match each one as you want. ___ Join us for… 

Thursday 10-17-13

Tabata Something Else 8 round of max reps in :20 with :10 rest of: Pull up Push up Sit up Squat Score is total reps completed.  

Tuesday 10-15-13

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3 RFT: 50 KBS (53/35#) 12 Burpees 21 Box Jumps (24/18″)  

Monday 10-14-13

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For Time: 10-8-6-4-2 Squat Snatch (115/80#) 50 Double unders after every set of snatches