03092013

L hang

Plank

Front support

100 Team wall balls

4RFT

20 Db push press

20 Ab mat butterfly sit ups

200m run

29082013

Cfwu

Static holds

Pull ups

Sdhp

27082013

2 mins DU's

Animal walks

Burgener warm up

Front Squat 5-5-5-5-5

21-15-9
Thrusters
Push ups

New Space is Open!

22082013

Tabata DMS

Burpee progresssions

Kipping progresions

Dead Lift 5-5-5-5-5

10 min AMRAP
7 DL
7 TTB
7 Burpees

20082013

2 mins double unders

Roxanne squat

Push Press 3-3-3-3-3-3

5RFT
20 DU's
10 squats
5 Push Press

05032013

Push Press
2-2-2-2-2

3 RFT
20 Push Press @ 50% 2RM
Run
20 Snap to jacknife