March 20, 2009

Work Out of the Day

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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March 19, 2009

Work Out of the Day

“Dirty”

For time:

400m Run

21 Cleans, 135lbs/93lb

500m Row

21 Hang Squat Cleans, 135lbs/93lbs

1,000m Row

21 Hang Power Cleans, 135lbs/93lbs

800m Run

 

 

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Jenny is a Ninja

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March 17, 2009

Work Out of the Day

 

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

or

“St. Patty’s Day Smash”

For time:

100 Burpees

Drink 2 pints

75 Burpees

Drink 2 pints

50 Burpees

Drink 2 pints

25 Burpees

Drink 2 pints

Post type of beer and time to comments

 

 

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March 12, 2009

Work Out of the Day

Team “Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

2 Person Team Perform the Following For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Runs are completed by both teammates together.  Pullups, pushups, and squats are split between partners with one working at a time.  All pullups must be completed before starting pushups, and pushups before squats.  If you’ve got a 20lb vest or body armor, wear it.

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