05-29-09

I
3 rounds
20 KB Swings
20 KB Sit ups
20 KB Goblet Squats
II
5 rounds
12 SDLHP (44#)
12 American Swings
12 Burpee Pull ups
50 m run
Time:17:26
III
100 Ball Slams (25#)
Time:5:50
40 Sit ups

05-28-09

Charge
4 rounds
50 Wall Balls
50 Wall Ball Sit ups
Time:20:40
Started out slow but picked it up in the last round. Probably should have warmed up a bit more.

150 Sit ups

05-27-09

I
4 rounds
25 Med Ball Cleans
25 Med Ball Thrusters
25 Med Ball Sit ups

II
4 rounds
50 Squats
400m run
Time:14:25

III
4 rounds
50m
Lunge steps
High Knees
Sprint

05-26-09

I
2.4 mile run to Joust

II
25 minute spin
Every minute on the minute for 20 minutes
5 Deadlifts (115#)
5 Burpees

III
100 Sit ups

05-25-09

I
2.4 mile run to Joust

II
CF cards
Spades = KB Swings
Clubs = Thrusters
Hearts = Burpees
Diamonds = Double Unders
Jokers = 400m run

III
CF cards
Spades = Box Jumps
Clubs = Push press
Diamonds = Sit ups
Hearts = Burpees
Joker = 400m run

05-24-09

30:30 x 4
KB Clean L/R (30#)
Push ups/Sit ups (25#)
Push Press L/R
Wall Ball/Burpee
Thrusters L/R

Spin - 25 minutes

05-23-09

I
Run

II
AMRAP in 20 minutes
5 DB Renegade Rows (30#)
5 Pull ups
5 DB Front Squats
5 Plyo Push ups
5 DB Push Presses
5 Ring Dips
8 rounds minus 2 push presses and ring dips

III
100 Sit ups

Spin - 50 minutes
Lots of sprints which is a real weakness.