24 Apr 2015

4 rounds 40m oh plate walking lunges @ 20/15 kg 30 wall balls @ 9/6 kg 20 alt. db snatch @ 20/15 kg 10 burpee ...

23 Apr 2015

Amrap 10′ 15/12 calorie row 15 hand release push ups - rest 5 min - Amrap 10′ 10 toes to bar 30 double unders ...

22 Apr 2015

5 rounds, start every 6 minutes, 400m run 12 back squats @ 50/35 kg 21 box jumps @ 60/50 cm (jump up, step down) ...

21 Apr 2015

“Team Nate” Amrap 24′ 4 muscle ups 8 handstand push ups 16 kb swings @ 32/24 kg split reps as a team… 2/2, 4/4, 8/8 ...

20 Apr 2015

For Time, 300m run 8 – 8 – 8 barbell complex 300m run 7 – 7 – 7 barbell complex 300m run 6 – 6 ...

17 Apr 2015

For Time, 1000 mt  run/row 100 shoulder to overhead @ 95 lbs 10 muscle ups ...

16 Apr 2015

“Boom Fifty Boom” For Time, 50 wall balls 50 deadlifts @ 95 lbs 50 cal row 50 abmat sit ups 50 burpees 50 abmat sit ...

15 Apr 2015

On The Minute x 12 min opt 1 – 1 squat snatch, ascending opt 2 – 3 power snatch, ascending choose on your skill level ...