No training today!!
Reminder GRAND OPENING Saturday 9-3 bring freinds and family enjoy food, drinks and maybe some burpees
September 6, 2012
9/6/12
Run 1 mile
Rest 3 min
5 rounds
5 bear complex 95/45
7 burpee
9 hang clean 95/45
1 mile run then rest 3 min before starting the 5 rounds of 5 bear complex, 7 burpees, and 9 hang cleans
September 5, 2012
9/5/12
Crossfit Total
press
back squat
dead lift
complete on rep of each. Then add best reps together for one total
September 4, 2012
9/4/12
on the minute
even minutes
5 front squat
10 box jump
odd minutes
5 pull up
10 sit up
September 3, 2012
9/3/12
stations 17 min AMRAP
station 1
15 dead lift 135/95
30 air squat
-run-
station 2
60 kb swing 35/26
August 31, 2012
8/31/12
for time complete 15 burpees, 20 push press, 25 kb swing, 15 t2b, 15 pull ups, 25 sdlhp, 20 push press, 15 burpees
August 30, 2012
8/30/12
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
30 rounds
5 wall ball shots 20lb/16lb
3 hand stand push ups
1 power clean 225lb
August 29, 2012
8/29/12
10/8/9/4/2
reps of front squat after every round of front squat you must do 20 push ups and 100m sprint
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