Rest

Chill out & Relax

Sprint!

Run Mimi!

10-9-8-7-6-5-4-3-2-1 sets of Burpees and a 100m sprint between each set

Post time to comments.

Triplet anyone

Spiderman,Spiderman...

Complete as many rounds in 20 minutes as you can of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps

Throwin it down

Slam!

AMRAP in 20 min of:
3 L-pullups
10 Slamball (20m/12f)

Post load and number of rounds completed to comments.

Happy Thanksgiving

Get that fork away from me or I'm
callin the cops!

Overhead Squat

Way to go overhead Flo Jo!


Overhead Squat
3-2-2-2-1-1-1-1-1 reps

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Wall Ball/Clean & Jerk

Mouth, MC, & Nic da Qwick hit some Wall Ball

5 Rounds for time of:
30 Wallballs
6 Clean & Jerks 135lbs

Post load & time to comments.

Get it done!

Is it over yet?

10 rounds for time of:
Jumping lunge x 10 (each leg)
Ring Push ups x 10
KTE x 10

Post time to comments.

Rest

Congrats to Mike on successfully completing
the mechanics program welcome aboard!

What are omega 3's

What is type 1 diabetes?

What is type 2 diabetes?

Jump Row

Stroke, Stroke, Stroke

3 rounds for time of:
50 Double unders
400m Row

Post time to comments.

Nasty Girls

Flo Jo & Da Machine Pt.1


Flo Jo & Da Machine Pt.2

Nasty Girls
3 Rounds for Time:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post load & time to comments.

Slam Ball Baby!

Slammin!

7 rounds for time of:
20 Jumping Slam Ball
20 Burpees

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Rest

Tire "1"

J Boogie "0"

To Juice or Not to Juice
Pick a fruit any fruit

Press

Smoov & Flo Jo workin hard

Press
1-1-1-1-1-1-1

Post load of each round to comments.

Run it!

Go get'em Rob!

4 rounds for time of:
400m run
50 Squats

Post time to comments.

Painstorm!

300
25 Pull ups
50 Deadlifts with 135#
50 Push ups
50 24-inch Box jumps
50 Floor wipers
50 Single-arm Clean-and-Press with 36# Kettlebell
25 Pull ups

Post load and time to comments.

Rest

Just 3 minutes a day huh

Practice double unders and squats.

Double Unders

Practice makes perfect

For 20 minutes AMRAP of:
20 Double unders
20 Floor wipers

Post time to comments.

Here's Chelsea

I Got Dis! Diana hittin some serious stairs

Chelsea
5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min

Post number of rounds completed to comments.

In Honor Of One Of Our Fallen

In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on Feburary, 20 2009 supporting
operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

DT
For time five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time & Load to comments

Rest

What Do You Cook Your Food In?


Energy Bar Or Candy Bar?


Milk Does The Body Good...?

Tune up!

Nic Da Qwick

Weighted Pull ups
1-1-1-1-1-1-1

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Going For A Long Ride

Lil Chela

Row a 5k for time

Post time to comments.

Nothin Like A Good Snatch!

courtesy of Coach Mike Burgener

Randy
75# power snatch 75 reps for time

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Rest

First The Snuggy Now This! Are you Freakin
Kiddin Me!

KB Swing

Get'em Tara!

3 Rounds for time:
28 Burpees
28 Pull-ups
28 KB Swing (55lb)

Post load & time to comments.

Hang Power Clean

Give me water!

7 rounds for time of:
10 Hang power cleans 135#
20 Double unders

Post load & time to comments.

The Evolution Of Eammon

From day 1 it was a challenge.


The funny thing is he kept at it, and
kept at it, and kept at it.


Eventually one day he got it. Keep up the good
work E- dub!

Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Post load and time to comments.

Rest

Try a new Sport or just enjoy the day.

Preessss!

Aarrrgghh!!!!

Repeat for a total of 4 Rounds:

Max Box Jumps in 1 minute

Max Jumping Pull Ups in 1 minute

Max wall balls in 1 minute

Max Push press @ 75# in 1 minute

Post load & height to comments.