tag:blogger.com,1999:blog-57324237278619923292011-08-01T19:51:01.120-07:00A blog for members of Level 10 Crossfit to record their times, compare themselves to others, and see what the workouts for the week are.MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.comBlogger2501100tag:blogger.com,1999:blog-5732423727861992329.post-73743657174862036822010-04-18T19:19:00.000-07:002010-04-18T19:27:23.608-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rel7m6HbwSw/S8u-Ah52wvI/AAAAAAAABSU/ZLtsGfvo_Hk/s1600/IMG_0334.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_rel7m6HbwSw/S8u-Ah52wvI/AAAAAAAABSU/ZLtsGfvo_Hk/s320/IMG_0334.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5461667889427170034" /></a><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>Took a week off of ME strength and worked in everyones favorite "ass-waxing" in-Filthy 50-on wednesday March 31st. All in all a bunch of Crossfit diagnostic workouts (nancy, f50, cindy) that should fuel us as we head back to the main lifts of push press and back squats. </div><div><br /></div><div>The Thursday April 6th was a beast!!! 10 burpees, 2 sled pushes (close to 80 yards of total pushing w/ 90lbs of additional weight on the sled) and 10 kb swings. This was for rounds in 12 minutes. OUCH!!! </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7374365717486203682?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-87341716825532001762010-03-31T11:58:00.000-07:002010-03-31T11:59:22.255-07:00<span class="Apple-style-span" style="font-family: monospace, Verdana, Lucida, Helvetica, Arial, sans-serif; font-size: 10px; color: rgb(102, 102, 102); font-style: italic; line-height: 18px; "><a href="http://www.level10crossfit.com/ssc"><img src="http://www.level10crossfit.com/wp-content/uploads/2010/03/newbanner2.jpg" /></a></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8734171682553200176?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-49128695587937814172010-03-30T13:37:00.000-07:002010-03-30T13:47:40.321-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rel7m6HbwSw/S7Jha-0Z2BI/AAAAAAAABSM/ExXmBMLgUzY/s1600/IMG_0311.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rel7m6HbwSw/S7Jha-0Z2BI/AAAAAAAABSM/ExXmBMLgUzY/s320/IMG_0311.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5454529214866380818" /></a><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>Friday March 26th was scheduled to be our last week of deadlifting, however, with the Nor Cal sectionals on saturday our evening folks were going to miss out on the lifting fun. So, I gave the morning crew a partner row, sandbag carry kb swing workout and push our m.e deadlift onto monday the 29th. </div><div><br /></div><div>All in all this was a really fun and challenging cycle. I love having folks set deadlift pr's and the push jerk is a movement that needs consistent exposure to. In particular I really like our Tuesday in week two wod. I accidently wrote the week one tuesday wod under the week two...Anway, the workout was:</div><div><br /></div><div>Complete 1 clean @105/155 then perform 7 dips and 7 box jumps then complete 2 cleans, 7 dips, and 7 boxjumps....continue with acceding bb cleans until your reach 7 rounds. Really challenging workout that requires you to mentally handle increased workload as you become fatigued.</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4912869558793781417?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-37065060213139968482010-03-21T16:51:00.000-07:002010-03-21T16:54:27.483-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rel7m6HbwSw/S6axNKoSBWI/AAAAAAAABSE/3IpvyV-p46s/s1600-h/IMG_0288.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_rel7m6HbwSw/S6axNKoSBWI/AAAAAAAABSE/3IpvyV-p46s/s320/IMG_0288.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5451239238728287586" /></a><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3706506021313996848?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-21297782581928616982010-02-12T10:36:00.000-08:002010-02-12T10:43:51.951-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rel7m6HbwSw/S3Wf9IsJewI/AAAAAAAABR4/_RiFfY3PI-8/s1600-h/DSC_0619.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/_rel7m6HbwSw/S3Wf9IsJewI/AAAAAAAABR4/_RiFfY3PI-8/s320/DSC_0619.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5437427997773232898" /></a><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>Another solid two week cycle with some combinations that have not been programed before. Wednesday January 7th was an interesting workout with 60 work/rest intervals followed by a 120 second timed run with 60 second of dips dip after the run. Most folks started off with 1:45 400 pace but quickly went over time on the subsequent runs. </div><div><br /></div><div>The only change to the board was the 13th and 15th work out flopped. The new 15th workout was quickly thrown out as the WODS and standards for the up coming Crossfit East Sac "affiliate throwdown" will be held this saturday February 13th. Should be a good time!!! </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2129778258192861698?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-44251994461132884852010-01-29T14:05:00.000-08:002010-01-29T14:11:05.096-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rel7m6HbwSw/S2NcQSKpdxI/AAAAAAAABRw/5HKv_xSuGkA/s1600-h/DSC_0554.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/_rel7m6HbwSw/S2NcQSKpdxI/AAAAAAAABRw/5HKv_xSuGkA/s320/DSC_0554.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5432287010363111186" /></a><br />Wow, what a solid two weeks of programming! This cycle will definitely be making it's way back before to long.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4425199446113288485?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-22939015920549332212010-01-17T19:19:00.000-08:002010-01-17T19:33:18.229-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rel7m6HbwSw/S1PWbmNWCZI/AAAAAAAABRo/iL7LCUsn0Ss/s1600-h/WodJan4%2611.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/_rel7m6HbwSw/S1PWbmNWCZI/AAAAAAAABRo/iL7LCUsn0Ss/s320/WodJan4%2611.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5427917745512909202" /></a><br />Sorry to those stopping by who have witnessed out lack of workouts posted. Since attending coach Rut's black-box seminar I have begun programming for each month with dedicated strength days consisting of: Week One-5,5,5 for all post wod strength. Week Two-5,5,5 for all post wod strength. Week three-3,3,3 for all post wod strength. Week four-5,3,1,1,1 for all post wod strength. The post wod exercise selection changes at the end of each four weeks cycle. This particular block of programming has strength days on Wednesday (clean pull) and Friday (front squat) with Monday set aside for slightly longer (15-20min wods) coupled with post wod skill work such as Double-Unders or Pistols. <div><br /></div><div>In light of this planning it has been difficult to update the workout blog....Untill now (we hope). Check out the pic of our first two weeks of january programming. </div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2293901592054933221?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-67970534051819953662009-11-23T14:06:00.000-08:002009-11-23T14:07:30.699-08:00400m run<br />5 bear crawls<br />10 Ohead squats<br />15 Front squats<br /><br />3x's<br /><br />double under ladder<br />5,10,15...50<br />7 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6797053405181995366?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-80634070969649093562009-11-20T14:17:00.000-08:002009-11-20T14:18:22.184-08:003 min wall ball<br />3 min rest<br />3 min kb swing<br />3 min rest<br />3 min row for Calories<br /><br /><br />Ohead squat 5,3,1,1,1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8063407096964909356?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-28603097884920424422009-11-19T12:55:00.000-08:002009-11-19T12:56:41.997-08:00"Hells Bells"<br />20,15,10,5 of<br />Kb swing, clean, press, snatch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2860309788492042442?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-28833213169828166512009-11-19T12:53:00.000-08:002009-11-19T12:54:17.543-08:0020 sec work/10 sec rest 8 intervals each exercise:<br />Pull ups<br />Push ups<br />sit-ups<br />squats<br /><br />Deadlift 5,3,1,1,1,<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2883321316982816651?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-4168758948712910372009-11-17T13:43:00.000-08:002009-11-17T13:44:13.074-08:0010 sdhp<br />10 ring dips<br /><br />7 rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-416875894871291037?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-62688807869258100332009-11-16T14:43:00.000-08:002009-11-16T14:45:07.397-08:00Max reps power clean for 100 reps. Every time the bar is set down perform 10 burpees.<br /><br />Push press 5,3,3,1,1,1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6268880786925810033?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-14616965133004751412009-11-13T12:32:00.001-08:002009-11-13T12:33:12.121-08:00"Filthy Fifty"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1461696513300475141?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com3tag:blogger.com,1999:blog-5732423727861992329.post-46540449081555862062009-11-13T12:31:00.000-08:002009-11-13T12:32:43.097-08:0050,40,30,20,10 of<br />wt lunges<br />sit-ups<br /><br />deadlift 3,3,3,3,3,<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4654044908155586206?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-16690572434853148112009-11-10T09:09:00.001-08:002009-11-10T09:09:27.624-08:0010 SDHP<br />10 Ring Dips<br /><br />7rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1669057243485314811?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-58207960109695416732009-11-09T15:03:00.001-08:002009-11-09T15:03:34.907-08:00Code Brown<br /><br />PP<br />3,3,3,3,3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5820796010969541673?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com2tag:blogger.com,1999:blog-5732423727861992329.post-38923731851898985962009-11-06T10:15:00.000-08:002009-11-06T10:16:15.793-08:0012 dumbell snatches, 25/40<div>5 pull-ups</div><div>200m run</div><div><br /></div><div>7rds</div><div><br /></div><div>Overhead Squat</div><div>3,3,3,3,3</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3892373185189898596?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-35384758955096951922009-11-06T10:13:00.000-08:002009-11-06T10:15:23.932-08:00In twenty min perform a one rep max press and a max height box jump. Combine your weight and the height of the box to find your final "score"<div><br /></div><div>rounds in 12 in of:</div><div>Wt lunges</div><div>KTE's</div><div>200m run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3538475895509695192?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-50575694840773942412009-11-06T10:12:00.000-08:002009-11-06T10:13:04.883-08:001000m row<div>50 barbell thrusters, 45lbs</div><div>30 pullups</div><div><br /></div><div>Deadlift 5,5,5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5057569484077394241?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-17584492863256960632009-11-03T12:29:00.000-08:002009-11-03T12:30:15.302-08:00500m row<br />10-1 Sdhp &amp; Overhead squat<br />500m row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1758449286325696063?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-52850288664587974392009-11-02T14:29:00.000-08:002009-11-02T14:35:39.083-08:00400m run<br />5 bear crawl lengths<br />10 ring dips<br />15 wall ball shots<br /><br />3x's<br /><br />Push Press<br />5,5,5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5285028866458797439?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-11717519071483444052009-10-30T19:57:00.001-07:002009-10-30T19:57:42.198-07:00"Fran"<div><br /></div><div>Ohs</div><div>5,5,5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1171751907148344405?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-17330045773020402452009-10-28T12:28:00.000-07:002009-10-28T12:34:33.074-07:00Kaitlyn<br />50,40,30,20,10 double unders w/<br />25,20,15,10,5 of burpees<br /><br />deadlift<br />5,5,5,5,5,<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1733004577302040245?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-84503030079992938452009-10-28T12:10:00.000-07:002009-10-28T12:28:18.325-07:00200m run<br />5 push jerks<br />7 pull-ups<br />9 box jumps<br /><br />7rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8450303007999293845?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-605970373423398232009-10-28T12:09:00.000-07:002009-10-28T12:10:26.277-07:0015 Min "Cindy"<br /><br />Push Press<br />5,5,5,5,5,<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-60597037342339823?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-67402383081687627752009-10-23T12:39:00.002-07:002009-10-23T12:40:19.169-07:00"helen"<br /><br />Overhead squat<br />5,5,5,5,5,<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6740238308168762775?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-5189563034911639492009-10-23T12:39:00.001-07:002009-10-23T12:39:51.570-07:0010 sdhp<br />10 ring dips<br /><br />10rds<br /><br />wt step ups<br />4x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-518956303491163949?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-12309733508841326502009-10-21T12:37:00.000-07:002009-10-21T12:42:08.062-07:00400m run<br />10 hang squat cleans<br />7 broad jumps<br />200m run<br />10<br />7<br />200<br />10<br />7<br />200<br />10<br />7<br />400m run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1230973350884132650?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com2tag:blogger.com,1999:blog-5732423727861992329.post-60446961263054348022009-10-21T12:32:00.000-07:002009-10-21T12:33:33.494-07:00500m row<br />5 bear crawl lengths<br />15 hang power snatches<br />15 ring push ups<br /><br />3rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6044696126305434802?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-33260332638233128062009-10-19T12:27:00.002-07:002009-10-19T12:28:21.735-07:00200m run<br />7 pull-ups<br />11 wall ball shots<br /><br />rds in 15min<br /><br />back squat<br />5,3,3,1,1,1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3326033263823312806?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-70987612607681881552009-10-19T12:27:00.001-07:002009-10-19T12:27:37.951-07:005 deadlifts<br />10 burpees<br /><br />5rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7098761260768188155?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-27825204535059370232009-10-19T12:22:00.001-07:002009-10-19T12:22:45.223-07:00Kb complex<br />20,15,10,5 of...<br />kb swing<br />kb clean<br />kb press<br />kb snatch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2782520453505937023?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-83749602431504802492009-10-19T12:19:00.000-07:002009-10-19T12:21:46.730-07:00Schmoke you<br />15, kb swings<br />15 Push press<br />15, slams<br />15, box jumps<br /><br />5rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8374960243150480249?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-8417030886988293082009-10-19T12:18:00.000-07:002009-10-19T12:19:09.951-07:007 ohs<br />7 burpees<br /><br />7rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-841703088698829308?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-54150022256412295652009-10-19T12:13:00.000-07:002009-10-19T12:18:42.131-07:00400m run<br />20 dips<br />20 SDHP<br />20 Wall ball<br />400m run<br />20 SDHP<br />20 Dips<br />20 Wall ball<br />400m run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5415002225641229565?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-58170944143011902002009-10-12T19:32:00.000-07:002009-10-12T19:33:55.633-07:00400m run<br />20 sdhp<br />20 dips<br />20 wallball<br />400m run<br />20 sdhp<br />20 dips<br />20 wallball<br />400m run<br /><br />Finisher<br />5,5,5,5,5 strict pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5817094414301190200?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-10633075120426776212009-10-10T20:01:00.000-07:002009-10-10T20:04:03.785-07:001min Double unders<div>1min Pull-ups</div><div><br /></div><div>5rds...followed immediately by 3 min of turkish-getups</div><div>( Your total number of get-ups can then be subtracted from any athlete you choose, totals reps are then calculated to determine total reps)</div><div><br /></div><div>Finisher</div><div>Bench Press</div><div>5,5,5,5,5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1063307512042677621?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-45934930863765444722009-10-09T09:14:00.000-07:002009-10-09T09:15:21.005-07:005 Db thruster, 25/40<br />10 High Box jumps, 24/30<br />200m run<br /><br />Rds in 15 min.<br /><br />Back squat<br />3,3,3,3,3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4593493086376544472?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-58279155977509136522009-10-09T09:12:00.000-07:002009-10-09T09:14:09.168-07:005pm class<br /><br />10-1<br />Kte<br />Dball slams w/ a fence sprint<br /><br />6 pm O'lifting<br />Snatch<br />80%x2x5<br />Clean and Jerk<br />80%x2x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5827915597750913652?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-81718127943312702662009-10-09T09:11:00.000-07:002009-10-09T09:12:32.997-07:00Three rds for time of....<br />400m run<br />10 pull-ups<br />10 Front squats<br />10 burpees<br /><br />Double under ladder 5-10-15.....50<br />reps in 5-7 min<br /><br />or<br />500m row 1 min rest x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8171812794331270266?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-32447977740388598912009-10-09T09:09:00.000-07:002009-10-09T09:11:09.765-07:00Snatch balance<br />75%x3x2<br />80%x3x3<br /><br />Clean Pull's<br />100% of Clean x3x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3244797774038859891?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-3296410198604588652009-10-06T15:52:00.000-07:002009-10-06T15:58:05.756-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rel7m6HbwSw/SsvLcWXfj3I/AAAAAAAABRA/dfxt4hK9AGU/s1600-h/DSC_0136.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://2.bp.blogspot.com/_rel7m6HbwSw/SsvLcWXfj3I/AAAAAAAABRA/dfxt4hK9AGU/s320/DSC_0136.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5389625066979823474" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rel7m6HbwSw/SsvLbgMdGlI/AAAAAAAABQ4/TU9TbjITDbI/s1600-h/DSC_0135.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/_rel7m6HbwSw/SsvLbgMdGlI/AAAAAAAABQ4/TU9TbjITDbI/s320/DSC_0135.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5389625052438010450" /></a><br />"Annie's Evil Twin"<div>50,40,30,20,10 of</div><div>Wt. lunges 25/35</div><div>GHD sit-ups</div><div><br /></div><div>Finisher</div><div>Push Press</div><div>3,3,3,3,3</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-329641019860458865?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-61662970643456020422009-10-04T21:31:00.001-07:002009-10-04T21:31:48.226-07:00rds in 20 min<div>5 pull ups</div><div>10 push ups</div><div>15 squats</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6166297064345602042?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-24487819007750074282009-10-04T21:30:00.002-07:002009-10-04T21:31:24.271-07:005,3,3,1,1,1<div>Dead lift</div><div><br /></div><div>200m run</div><div>4 bear crawl</div><div>15 push press</div><div>3 rds</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2448781900775007428?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-70880471957735699262009-10-04T21:30:00.001-07:002009-10-04T21:30:53.817-07:005x5 back squat<div><br /></div><div>1000m row for time</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7088047195773569926?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-84062322533439546632009-09-25T15:51:00.000-07:002009-09-25T16:19:58.187-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/Sr1QAFQYI9I/AAAAAAAAApM/XKs77BNe5Dw/s1600-h/DSC_0042.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/Sr1QAFQYI9I/AAAAAAAAApM/XKs77BNe5Dw/s200/DSC_0042.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5385548691746071506" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/Sr1P_g_wH4I/AAAAAAAAApE/7txzS9xBeG0/s1600-h/DSC_0034.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/Sr1P_g_wH4I/AAAAAAAAApE/7txzS9xBeG0/s200/DSC_0034.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5385548682012663682" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/Sr1P-8RO4RI/AAAAAAAAAo8/Vx0sQyL2--0/s1600-h/DSC_0029.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/Sr1P-8RO4RI/AAAAAAAAAo8/Vx0sQyL2--0/s200/DSC_0029.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5385548672153870610" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Sr1P-SyeLCI/AAAAAAAAAo0/sY81wV_hWY4/s1600-h/DSC_0028.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Sr1P-SyeLCI/AAAAAAAAAo0/sY81wV_hWY4/s200/DSC_0028.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5385548661018995746" /></a><br />15,12,9,6, and 3 of...<div>Kb swings &amp; pull-ups followed by a 200m run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8406232253343954663?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-18290826662855856822009-09-24T14:28:00.000-07:002009-09-24T14:29:33.860-07:00400m run<div>30 mountain climbers</div><div>20 Over head db lunge</div><div>10 broadjumps</div><div><br /></div><div>3x's</div><div><br /></div><div><br /></div><div>finisher</div><div>Push Press</div><div>5,5,5,5,5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1829082666285585682?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-52322764618255897462009-09-21T11:16:00.000-07:002009-09-21T11:17:41.874-07:0010 wallball<div>5 burpees</div><div>200m run</div><div><br /></div><div>Rds in 15 min.</div><div><br /></div><div>Finisher</div><div>Deadlift</div><div>5,5,3,3,3</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5232276461825589746?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-8883521398146180762009-09-21T11:15:00.000-07:002009-09-21T11:16:36.473-07:00"jackie" <div>1000m row</div><div>50 barbell thrusters, 45lbs</div><div>30 pull-ups</div><div><br /></div><div>Finisher</div><div>Front Squats</div><div>3x5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-888352139814618076?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-43370230440037468832009-09-17T20:22:00.002-07:002009-09-17T20:23:37.187-07:0015 rack position lunges<div>15 sumo deadlift high pulls</div><div>15 push ups</div><div>400m run</div><div>4 rounds</div><div>post time to comments<span class="Apple-tab-span" style="white-space:pre"> </span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4337023044003746883?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-20229310752134718992009-09-17T20:22:00.001-07:002009-09-17T20:22:51.590-07:0045 kb swings<div>45 burpees</div><div>45 med ball cleans</div><div>45 dips</div><div>45 kb swings</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2022931075213471899?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-81926178351876686162009-09-04T22:46:00.000-07:002009-09-04T23:01:34.709-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH-mQg68nI/AAAAAAAAAoc/oxjYp3x-vzQ/s1600-h/DSC_0028.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH-mQg68nI/AAAAAAAAAoc/oxjYp3x-vzQ/s200/DSC_0028.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377859363278615154" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SqH-l__H98I/AAAAAAAAAoU/R5PpxtFArao/s1600-h/DSC_0023.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SqH-l__H98I/AAAAAAAAAoU/R5PpxtFArao/s200/DSC_0023.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377859358841894850" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH-lT9u6bI/AAAAAAAAAoM/_2c7r7TkHUM/s1600-h/DSC_0039.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH-lT9u6bI/AAAAAAAAAoM/_2c7r7TkHUM/s200/DSC_0039.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377859347024898482" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SqH-k89SP5I/AAAAAAAAAoE/Bo4MIHAd0p4/s1600-h/DSC_0045.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SqH-k89SP5I/AAAAAAAAAoE/Bo4MIHAd0p4/s200/DSC_0045.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377859340849004434" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH-kQbKkTI/AAAAAAAAAn8/DvXEV5L6xPY/s1600-h/DSC_0019.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH-kQbKkTI/AAAAAAAAAn8/DvXEV5L6xPY/s200/DSC_0019.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377859328894734642" /></a><br />400m run<div>21 kb swings</div><div>12 pull ups</div><div>3 rounds for time</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8192617835187668616?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-69618033765848759822009-09-04T22:45:00.000-07:002009-09-04T22:54:18.770-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SqH8Ss9Y2QI/AAAAAAAAAn0/pfealiewsPU/s1600-h/DSC_0044.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SqH8Ss9Y2QI/AAAAAAAAAn0/pfealiewsPU/s200/DSC_0044.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377856828293568770" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/SqH8SCLos7I/AAAAAAAAAns/7yLhkEumDOo/s1600-h/DSC_0048.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/SqH8SCLos7I/AAAAAAAAAns/7yLhkEumDOo/s200/DSC_0048.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377856816810603442" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH8Rs8BYJI/AAAAAAAAAnk/abpt6lWshCU/s1600-h/DSC_0043.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SqH8Rs8BYJI/AAAAAAAAAnk/abpt6lWshCU/s200/DSC_0043.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5377856811107967122" /></a><br />50 double unders (du)<div>25 burpees (b)</div><div>40 DU</div><div>20 b</div><div>30 du</div><div>15 b</div><div>20 du</div><div>10 b</div><div>10 du</div><div>5 b</div><div>post time to comments</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6961803376584875982?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-19808132210983016042009-08-31T22:11:00.000-07:002009-08-31T22:31:03.401-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpyvL2YtI9I/AAAAAAAAAnY/vc_Lo8rgy-k/s1600-h/DSC_0106.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpyvL2YtI9I/AAAAAAAAAnY/vc_Lo8rgy-k/s200/DSC_0106.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5376364673286087634" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpyvLaQRiqI/AAAAAAAAAnQ/bWdnft6nY8E/s1600-h/DSC_0082.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpyvLaQRiqI/AAAAAAAAAnQ/bWdnft6nY8E/s200/DSC_0082.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5376364665734531746" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SpyvK0WcioI/AAAAAAAAAnI/fHz3821748w/s1600-h/DSC_0061.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SpyvK0WcioI/AAAAAAAAAnI/fHz3821748w/s200/DSC_0061.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5376364655559871106" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/SpyvKcy4y_I/AAAAAAAAAnA/IWO8Pt8nA5o/s1600-h/DSC_0013.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/SpyvKcy4y_I/AAAAAAAAAnA/IWO8Pt8nA5o/s200/DSC_0013.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5376364649236712434" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpyvJ2RrF9I/AAAAAAAAAm4/nVcUiRizZS8/s1600-h/DSC_0002.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpyvJ2RrF9I/AAAAAAAAAm4/nVcUiRizZS8/s200/DSC_0002.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5376364638896854994" /></a><br />Today's workout<div>p-hill run</div><div>10 db thrusters</div><div>5 pull ups</div><div>7 rounds for time</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1980813221098301604?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-20948151239166578992009-08-29T07:22:00.000-07:002009-08-29T07:34:58.349-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Spk7gUZqJbI/AAAAAAAAAmY/00ofR3CnZxo/s1600-h/DSC_0054.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Spk7gUZqJbI/AAAAAAAAAmY/00ofR3CnZxo/s200/DSC_0054.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5375393056661579186" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/Spk7f4OO3-I/AAAAAAAAAmQ/NscdpdEV1Ro/s1600-h/DSC_0024.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/Spk7f4OO3-I/AAAAAAAAAmQ/NscdpdEV1Ro/s200/DSC_0024.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5375393049097461730" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Spk7fbg2zTI/AAAAAAAAAmI/ZVBl7-m7dFs/s1600-h/DSC_0021.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Spk7fbg2zTI/AAAAAAAAAmI/ZVBl7-m7dFs/s200/DSC_0021.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5375393041390947634" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/Spk7e9dtnvI/AAAAAAAAAmA/rPfqgqRQDnY/s1600-h/DSC_0013.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/Spk7e9dtnvI/AAAAAAAAAmA/rPfqgqRQDnY/s200/DSC_0013.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5375393033324699378" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/Spk7eU6bBJI/AAAAAAAAAl4/0NwuEgcsZnk/s1600-h/DSC_0006.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/Spk7eU6bBJI/AAAAAAAAAl4/0NwuEgcsZnk/s200/DSC_0006.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5375393022439261330" /></a><br />400m run<div>30 db deadlifts </div><div>30 sit ups</div><div>4 rounds </div><div>post time to comments</div><div><br /></div><div>Finisher</div><div>tire drags</div><div>Floor KTE</div><div>Planks</div><div>flutter kicks</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2094815123916657899?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-22765632226681950832009-08-26T20:27:00.000-07:002009-08-26T20:39:23.742-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/SpX-ep8Gn4I/AAAAAAAAAlw/PtIBAib2kOg/s1600-h/DSC_0108.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/SpX-ep8Gn4I/AAAAAAAAAlw/PtIBAib2kOg/s320/DSC_0108.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5374481532944031618" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpX-d_dgDzI/AAAAAAAAAlo/7G7zy21eiGA/s1600-h/DSC_0081.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpX-d_dgDzI/AAAAAAAAAlo/7G7zy21eiGA/s320/DSC_0081.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5374481521541386034" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpX-dKXPtaI/AAAAAAAAAlg/-vEM89Dj6Xg/s1600-h/DSC_0079.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpX-dKXPtaI/AAAAAAAAAlg/-vEM89Dj6Xg/s320/DSC_0079.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5374481507288069538" /></a><br />Weighted Fence Lunge<div>21 pull ups</div><div>21 hang squat cleans</div><div>Weighted Fence Lunge</div><div>15 pull ups</div><div>15 hang squat cleans</div><div>Weighted Fence Lunge</div><div>9 pull ups</div><div>9 hang squat cleans</div><div><br /></div><div>Post time and weights to comments</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2276563222668195083?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-7286372794961288042009-08-25T21:14:00.000-07:002009-08-25T21:26:26.765-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpS5A5DVDrI/AAAAAAAAAlY/33JmSEoMfEs/s1600-h/DSC_0046.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpS5A5DVDrI/AAAAAAAAAlY/33JmSEoMfEs/s320/DSC_0046.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5374123680325766834" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SpS5AOx_bMI/AAAAAAAAAlQ/fe31vmg2OBI/s1600-h/DSC_0042.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SpS5AOx_bMI/AAAAAAAAAlQ/fe31vmg2OBI/s320/DSC_0042.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5374123668978756802" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpS4_RnDCuI/AAAAAAAAAlI/jeH4nzn6gtQ/s1600-h/DSC_0040.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpS4_RnDCuI/AAAAAAAAAlI/jeH4nzn6gtQ/s320/DSC_0040.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5374123652558293730" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpS4-LFWdhI/AAAAAAAAAlA/Igd-ibfrlRQ/s1600-h/DSC_0010.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpS4-LFWdhI/AAAAAAAAAlA/Igd-ibfrlRQ/s320/DSC_0010.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5374123633626478098" /></a><br />2 position clean <div>75%</div><div>4x5</div><div><br /></div><div>2 position snatch</div><div>75%</div><div>4x5</div><div><br /></div><div>5 rope climbs</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-728637279496128804?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-232964549670581942009-08-24T21:08:00.003-07:002009-08-24T21:17:41.398-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpNlyD5j3gI/AAAAAAAAAkg/rOfku7MKSYA/s1600-h/DSC_0069.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpNlyD5j3gI/AAAAAAAAAkg/rOfku7MKSYA/s200/DSC_0069.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373750691097730562" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpNlxgLH17I/AAAAAAAAAkY/BgVVk8TUaXo/s1600-h/DSC_0066.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpNlxgLH17I/AAAAAAAAAkY/BgVVk8TUaXo/s200/DSC_0066.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373750681507714994" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpNlw1wYCoI/AAAAAAAAAkQ/7i_GDlnSXY0/s1600-h/DSC_0064.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SpNlw1wYCoI/AAAAAAAAAkQ/7i_GDlnSXY0/s200/DSC_0064.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373750670121241218" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpNlwUMECHI/AAAAAAAAAkI/E7na6c6QaDo/s1600-h/DSC_0059.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SpNlwUMECHI/AAAAAAAAAkI/E7na6c6QaDo/s200/DSC_0059.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373750661110564978" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SpNlv3VRVnI/AAAAAAAAAkA/cI1S8nbO-QA/s1600-h/DSC_0054.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SpNlv3VRVnI/AAAAAAAAAkA/cI1S8nbO-QA/s200/DSC_0054.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5373750653364557426" /></a><br />200m run<div>30 kb swings</div><div>30 burpees</div><div>400m run</div><div>20 kb swings</div><div>20 burpees</div><div>800m run</div><div>10 kb swings</div><div>10 burpees</div><div>Post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-23296454967058194?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-74156820960819479542009-08-21T21:37:00.001-07:002009-08-21T21:46:30.916-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/So9362kdbMI/AAAAAAAAAjo/PR6m8SEP8mU/s1600-h/DSC_0037.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/So9362kdbMI/AAAAAAAAAjo/PR6m8SEP8mU/s200/DSC_0037.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5372644733440847042" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/So936Bo2QhI/AAAAAAAAAjg/FMLWm7abqLA/s1600-h/DSC_0032.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/So936Bo2QhI/AAAAAAAAAjg/FMLWm7abqLA/s200/DSC_0032.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5372644719232172562" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/So935ei7JiI/AAAAAAAAAjY/ZMEl1sEIZn8/s1600-h/DSC_0016.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/So935ei7JiI/AAAAAAAAAjY/ZMEl1sEIZn8/s200/DSC_0016.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5372644709812086306" /></a><br />3 rounds of<div>1 min wall ball</div><div>1 min sumo dead lift high pulls</div><div>1 min box jumps</div><div>1 min push press</div><div>1 min rowing</div><div>1 min rest</div><div><br /></div><div>post reps to comments</div><div><br /></div><div>The foam roller is your friend!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7415682096081947954?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-53242139092046811282009-08-19T22:03:00.001-07:002009-08-19T22:22:18.253-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/Sozb3QjKr3I/AAAAAAAAAig/Sy1ZAkRCHqE/s1600-h/DSC_0079.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/Sozb3QjKr3I/AAAAAAAAAig/Sy1ZAkRCHqE/s200/DSC_0079.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5371910197927915378" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/Sozb2yyXYDI/AAAAAAAAAiY/yOvwXh88Qyo/s1600-h/DSC_0060.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/Sozb2yyXYDI/AAAAAAAAAiY/yOvwXh88Qyo/s200/DSC_0060.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5371910189938597938" /></a><br /><div style="text-align: left;">400m run</div><div style="text-align: left;">5 bear crawls</div><div style="text-align: left;">20 renegade rows </div><div style="text-align: left;">4 rounds </div><div style="text-align: left;">post time to comments</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;">followed by 7 minutes to get up as much of the double under ladder as possible</div><div style="text-align: left;">5-10-15-20-25-30-35-40-45-50</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5324213909204681128?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-69400406926181442592009-08-19T22:00:00.001-07:002009-08-19T22:26:27.179-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SozeZm04QRI/AAAAAAAAAiw/Eqcpl211wgg/s1600-h/DSC_0053.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SozeZm04QRI/AAAAAAAAAiw/Eqcpl211wgg/s200/DSC_0053.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5371912987046592786" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/SozeZJeBehI/AAAAAAAAAio/J347TA8bnAs/s1600-h/DSC_0032.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/SozeZJeBehI/AAAAAAAAAio/J347TA8bnAs/s200/DSC_0032.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5371912979166099986" /></a><br />Split Jerk <div>6x3 at 80% of max jerk</div><div><br /></div><div>1 muscle snatch + 3 O-head squats x3x6</div><div>at 80% of max snatch</div><div><br /></div><div><br /></div><div>Metcon</div><div>10-8-6-4-2 kb swings, db push press, with p-hill sprint</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6940040692618144259?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-11884468305331353612009-08-19T21:59:00.000-07:002009-08-19T22:00:27.904-07:00270m run<div>27 kb snatches</div><div>27 d-ball slams</div><div>3 rounds for time</div><div><br /></div><div>Post time to comments</div><div>Followed by an ab circuit</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1188446830533135361?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-18706887576595895312009-08-14T19:59:00.000-07:002009-08-14T23:04:03.866-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/SoYmJJRD6gI/AAAAAAAAAhQ/DESQ8RozwJo/s1600-h/DSC_0135.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/SoYmJJRD6gI/AAAAAAAAAhQ/DESQ8RozwJo/s200/DSC_0135.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5370021544234052098" /></a>Emily Showing us how to jump at the top of our burpees<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SoYmIfptfDI/AAAAAAAAAhI/Ulwpr7Rvb-k/s1600-h/DSC_0119.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SoYmIfptfDI/AAAAAAAAAhI/Ulwpr7Rvb-k/s200/DSC_0119.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5370021533063150642" /></a>Gary and Jay showing different parts of the wall ball movement<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SoYmHt_AkjI/AAAAAAAAAhA/K3IuYn5nAi8/s1600-h/DSC_0081.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SoYmHt_AkjI/AAAAAAAAAhA/K3IuYn5nAi8/s200/DSC_0081.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5370021519730709042" /></a>Shawn and Debbie<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_hI5LR7pGfOo/SoYmHMvbodI/AAAAAAAAAg4/ztoFaJ5mEtU/s1600-h/DSC_0072.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://4.bp.blogspot.com/_hI5LR7pGfOo/SoYmHMvbodI/AAAAAAAAAg4/ztoFaJ5mEtU/s200/DSC_0072.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5370021510807003602" /></a>Shout out to most of the 7 am Crew<div><br /></div><div><br /></div><div>rounds in 15 minutes</div><div>10 wall ball</div><div>5 burpees</div><div>200m run</div><div>Post rounds to comments<br /><div><br /></div><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1870688757659589531?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-74033103936171868702009-08-14T19:58:00.000-07:002009-08-14T19:59:21.163-07:00Clean pulls<div>5,3,3,2,2</div><div><br /></div><div>snatch drops ( I don't think that is the right word so I may be correcting this later)</div><div>5, 3,3, 2,2</div><div><br /></div><div><br /></div><div>7 push press</div><div>7 long jump</div><div>fence sprint</div><div>5 rds</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7403310393617186870?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-29291609442881881082009-08-14T19:57:00.002-07:002009-08-14T19:58:23.266-07:00200m run<div>30 plate lunges</div><div>20 pull ups</div><div>30 kb swings</div><div>20 med ball cleans</div><div>400m run</div><div>30 plates lunges </div><div>20 pull ups</div><div>30 kb swings</div><div>20 med ball cleans</div><div>200m run</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2929160944288188108?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-27110800359293261232009-08-14T19:57:00.001-07:002009-08-14T19:57:26.770-07:00Work on the Snatch<div><br /></div><div>7 snatchs</div><div>7 burpees</div><div>7 rds</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2711080035929326123?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-8797236601456494312009-08-14T19:51:00.000-07:002009-08-14T19:56:57.057-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SoYjz5snG_I/AAAAAAAAAgw/-_VKSWibS3c/s1600-h/DSC_0070.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SoYjz5snG_I/AAAAAAAAAgw/-_VKSWibS3c/s200/DSC_0070.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5370018980254129138" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SoYjzGkNS_I/AAAAAAAAAgo/JXsyTY89rvc/s1600-h/DSC_0027.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SoYjzGkNS_I/AAAAAAAAAgo/JXsyTY89rvc/s200/DSC_0027.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5370018966528674802" /></a><br />200m run<div>10 box jumps</div><div>10 push ups</div><div>fence sprint</div><div>10 box</div><div>10 pu</div><div>fence sprint</div><div>10 box</div><div>10 pu</div><div>fence sprint</div><div>10 box</div><div>10 pu</div><div>fence sprint</div><div>10 box</div><div>10 pu</div><div>fence sprint</div><div>10 box</div><div>10 pu</div><div>fence sprint</div><div>10 box </div><div>10 pu</div><div>200m run</div><div>post time to comments</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-879723660145649431?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-58909096580506284342009-08-08T08:43:00.000-07:002009-08-08T08:44:33.024-07:00Rds in 15 minutes of:<br /><br />21 double unders<br />15 hang power cleans<br />9 lateral burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5890909658050628434?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-86210529342939739452009-08-06T21:19:00.000-07:002009-08-06T22:01:33.770-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SnutKhf_sfI/AAAAAAAAAgI/YoD0W9V7bJI/s1600-h/DSC_0058.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SnutKhf_sfI/AAAAAAAAAgI/YoD0W9V7bJI/s200/DSC_0058.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5367073777244942834" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SnutKIZlx_I/AAAAAAAAAgA/jez1STLtOCc/s1600-h/DSC_0057.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SnutKIZlx_I/AAAAAAAAAgA/jez1STLtOCc/s200/DSC_0057.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5367073770507192306" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnutJyKBLNI/AAAAAAAAAf4/tvgykrvQuXw/s1600-h/DSC_0023.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnutJyKBLNI/AAAAAAAAAf4/tvgykrvQuXw/s200/DSC_0023.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5367073764536298706" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/SnutJA1RbaI/AAAAAAAAAfw/9Il5h4mS_zU/s1600-h/DSC_0033.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/SnutJA1RbaI/AAAAAAAAAfw/9Il5h4mS_zU/s200/DSC_0033.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5367073751295946146" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnutI4f9N8I/AAAAAAAAAfo/VMwxCvQ3Qhw/s1600-h/DSC_0009.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnutI4f9N8I/AAAAAAAAAfo/VMwxCvQ3Qhw/s200/DSC_0009.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5367073749059057602" /></a><br />20 lateral swings<div>12 weighted lunges</div><div>200m run</div><div>5 rounds </div><div>Post time to comments</div><div><br /></div><div>Followed by snatch practice</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8621052934293973945?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-18532902433499332442009-08-05T19:59:00.000-07:002009-08-05T20:16:07.479-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SnpKynIC3HI/AAAAAAAAAfI/K2wuyu_NXwE/s1600-h/DSC_0026.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SnpKynIC3HI/AAAAAAAAAfI/K2wuyu_NXwE/s200/DSC_0026.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366684139322006642" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnpKyNiJfZI/AAAAAAAAAfA/1pal68v4xl4/s1600-h/DSC_0024.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnpKyNiJfZI/AAAAAAAAAfA/1pal68v4xl4/s200/DSC_0024.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366684132452171154" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/SnpKx1UhoPI/AAAAAAAAAe4/KFFZFWGT0v8/s1600-h/DSC_0012.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/SnpKx1UhoPI/AAAAAAAAAe4/KFFZFWGT0v8/s200/DSC_0012.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366684125952581874" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnpKxVyQnEI/AAAAAAAAAew/9q8wRzhe40w/s1600-h/DSC_0008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnpKxVyQnEI/AAAAAAAAAew/9q8wRzhe40w/s200/DSC_0008.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366684117487361090" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnpKxPK17QI/AAAAAAAAAeo/F_qdAyXpIQE/s1600-h/DSC_0002.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/SnpKxPK17QI/AAAAAAAAAeo/F_qdAyXpIQE/s200/DSC_0002.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5366684115711421698" /></a><br />10-1 Wall ball &amp; D-ball<div><br /></div><div><br /></div><div>max deadlift</div><div>5,3,1,1,1</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1853290243349933244?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-81257292506313840552009-08-04T20:06:00.001-07:002009-08-04T20:15:23.277-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/Snj4_bPtBmI/AAAAAAAAAeY/7rjhWVhUr3Y/s1600-h/DSC_0042.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/Snj4_bPtBmI/AAAAAAAAAeY/7rjhWVhUr3Y/s200/DSC_0042.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5366312724541015650" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/Snj4-2986DI/AAAAAAAAAeQ/_LgWsy6JrdQ/s1600-h/DSC_0054.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/Snj4-2986DI/AAAAAAAAAeQ/_LgWsy6JrdQ/s200/DSC_0054.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366312714802882610" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/Snj4-WMRsRI/AAAAAAAAAeI/5Y9fcf7sQf0/s1600-h/DSC_0075.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/Snj4-WMRsRI/AAAAAAAAAeI/5Y9fcf7sQf0/s200/DSC_0075.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5366312706004594962" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_hI5LR7pGfOo/Snj4-NlG2UI/AAAAAAAAAeA/O9JHvyq98-Q/s1600-h/DSC_0097.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://1.bp.blogspot.com/_hI5LR7pGfOo/Snj4-NlG2UI/AAAAAAAAAeA/O9JHvyq98-Q/s200/DSC_0097.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5366312703692822850" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj49pvG2-I/AAAAAAAAAd4/5qf2hDJIq-A/s1600-h/DSC_0022.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj49pvG2-I/AAAAAAAAAd4/5qf2hDJIq-A/s200/DSC_0022.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366312694071090146" /></a><br /><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>200m run<div>5 push jerk</div><div>7 pull ups</div><div>9 box jumps</div><div>7 rounds</div><div><br /></div><div>Post time to comments</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8125729250631384055?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-18111654838385697492009-08-04T19:56:00.000-07:002009-08-04T20:05:59.348-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj21V3n4pI/AAAAAAAAAdw/hH-R8Wz0n6Q/s1600-h/DSC_0144.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 134px; height: 200px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj21V3n4pI/AAAAAAAAAdw/hH-R8Wz0n6Q/s200/DSC_0144.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5366310352275890834" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/Snj208NcMII/AAAAAAAAAdo/PnFNLM4U6Uw/s1600-h/DSC_0058.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/Snj208NcMII/AAAAAAAAAdo/PnFNLM4U6Uw/s200/DSC_0058.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366310345388077186" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj20YY7HnI/AAAAAAAAAdg/if-sN_Dwk70/s1600-h/DSC_0126.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj20YY7HnI/AAAAAAAAAdg/if-sN_Dwk70/s200/DSC_0126.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366310335772565106" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj20F8U1sI/AAAAAAAAAdY/8pSTyXwzNAw/s1600-h/DSC_0024.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://3.bp.blogspot.com/_hI5LR7pGfOo/Snj20F8U1sI/AAAAAAAAAdY/8pSTyXwzNAw/s200/DSC_0024.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366310330820777666" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_hI5LR7pGfOo/Snj2zm0FzBI/AAAAAAAAAdQ/FpYuzJLRL8s/s1600-h/DSC_0041.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_hI5LR7pGfOo/Snj2zm0FzBI/AAAAAAAAAdQ/FpYuzJLRL8s/s200/DSC_0041.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5366310322464738322" /></a><br /><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>400m run<div>15 o-head squats</div><div>5 rds </div><div><br /></div><div>post time to comments</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1811165483838569749?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-65669988089382849162009-08-02T21:10:00.000-07:002009-08-02T21:11:36.865-07:00Big loop run<div>10 elevated o-head lunges</div><div>10 1 arm snatches</div><div>10 1 arm cleans </div><div>Repeat on other side</div><div>3 rounds </div><div>Post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6566998808938284916?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-67224173092359183372009-08-02T21:09:00.000-07:002009-08-02T21:10:38.306-07:00Filthy Fifty<div>50 box jumps</div><div>50 jumping pull ups</div><div>50 kb swings</div><div>50 lunges</div><div>50 kte</div><div>50 push press</div><div>50 back ext.</div><div>50 wall ball</div><div>50 burpees</div><div>50 double unders</div><div>Post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6722417309235918337?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-29364402543105516422009-08-02T21:08:00.000-07:002009-08-02T21:09:35.168-07:00500m row<div>50 db deadlifts</div><div>50 sit ups</div><div>500m row</div><div>35 db deadlifts</div><div>35 sit ups</div><div>500m row</div><div>20 db deadlifts</div><div>20 sit ups</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2936440254310551642?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-47433371691024490122009-08-02T21:07:00.000-07:002009-08-02T21:08:40.658-07:00200m run<div>20 d-slams</div><div>12 push ups</div><div>7 rounds </div><div>Post time to comments</div><div><br /></div><div>Back Squat</div><div>5, 3,3,1,1,1</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4743337169102449012?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-14781368038974741202009-08-02T21:05:00.000-07:002009-08-02T21:07:11.737-07:00500m row<div>10-1 SDHP and O-Head Squats</div><div>500m row</div><div>Post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1478136803897474120?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-47016795761425503532009-08-02T21:04:00.000-07:002009-08-02T21:05:49.563-07:0020 minutes to perform<div>max height box jumps</div><div>max strict press</div><div><br /></div><div>Rds in 15 minutes</div><div>20 wt. lunges</div><div>12 kte</div><div>p-hill</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-4701679576142550353?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-80921229957349129932009-07-25T10:06:00.001-07:002009-07-25T10:07:57.381-07:00big loop run<br />50 sdhp<br />50 double under<br />big loop<br />35 sdhp<br />35 double under<br />big loop<br />20 sdhp<br />20 double under<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8092122995734912993?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-30223486854699434312009-07-25T10:05:00.000-07:002009-07-25T10:06:37.398-07:00100 total reps of hang cleans, every time the bar touches the floor perform 10 burpees. Loading is 95/135<br /><br />Post load and number of burpee rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3022348685469943431?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-63669855078163438802009-07-25T10:02:00.001-07:002009-07-25T10:04:58.783-07:0015 kb swings<br />15 push press<br />15 D ball slams<br />15 box jumps<br /><br />5rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6366985507816343880?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-83777179542132055892009-07-25T10:01:00.002-07:002009-07-25T10:02:29.362-07:0030 wall ball, 12ft target<br />30 Hang squat snatches<br /><br />3 rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8377717954213205589?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-82018581151892274692009-07-25T10:01:00.001-07:002009-07-25T10:01:35.110-07:0050,40,30,20,10 of...<br />wt. lunges &amp; Sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-8201858115189227469?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-59629563602444328792009-07-25T09:59:00.000-07:002009-07-25T10:00:59.061-07:0010 Front squats 105/155<br />20 Kb swings<br />10 High box jumps<br />200m run<br /><br />4x's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5962956360244432879?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-29475662635621488502009-07-18T11:58:00.000-07:002009-07-18T11:59:18.921-07:0050 bw squats<br />25 push-ups<br />15 pull-ups<br />P hill farmers walk<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2947566263562148850?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-77979677512967657512009-07-18T11:57:00.001-07:002009-07-18T11:57:58.666-07:005 deadlift<br />10 med ball<br />15 push press<br />20 mountain climbers<br /><br />5 rds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7797967751296765751?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-39657154348850864262009-07-18T11:54:00.000-07:002009-07-18T11:56:57.901-07:00270m row<br />27 box jumps<br />27 Plate lunges<br />27 Double Unders<br />270m row<br />27 box jumps<br />27 Plate lunges<br />27 Double unders<br />270m row<br /><br />Push jerk<br />10, 5, 3,3,3,1,1,1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3965715434885086426?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-15964240026658707732009-07-18T11:53:00.000-07:002009-07-18T11:54:40.098-07:0021 wall ball<br />15 hang squat cleans<br />9 strict pull-ups<br />200m run<br /><br />3x's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1596424002665870773?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-51173819036547856222009-07-18T08:55:00.000-07:002009-07-18T08:59:15.171-07:001000m row<br />50 sit-ups<br />35 Burpees<br />500m row<br />35 burpees<br />20 sit-ups<br /><br />deadlift<br />5,5,5,5,5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5117381903654785622?l=l10xfworkouts.blogspot.com' alt='' /></div>santoshttp://www.blogger.com/profile/03639742203150656649noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-35650643521605301682009-07-05T21:11:00.001-07:002009-07-05T21:11:36.601-07:001000m row<div>50 thrusters</div><div>30 pull ups</div><div>post time to comments</div><div><br /></div><div><br /></div><div>Front Squat </div><div>5,5,5,5,5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-3565064352160530168?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com1tag:blogger.com,1999:blog-5732423727861992329.post-59666331627689847182009-07-05T21:10:00.001-07:002009-07-05T21:11:01.184-07:00400m run<div>25 swings</div><div>25 slams</div><div>400m run</div><div>20 </div><div>20</div><div>400m run</div><div>15</div><div>15</div><div>400m run</div><div>10</div><div>10</div><div>400m run</div><div>5</div><div>5</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-5966633162768984718?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-76700070787900723632009-07-05T21:09:00.002-07:002009-07-05T21:10:21.704-07:00500m row<div>15 pull ups</div><div>25 push ups</div><div>800m run</div><div>25 push ups</div><div>15 pull ups</div><div>500m run</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-7670007078790072363?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-90377443546521686092009-07-05T21:09:00.001-07:002009-07-05T21:10:20.997-07:00500m row<div>15 pull ups</div><div>25 push ups</div><div>800m run</div><div>25 push ups</div><div>15 pull ups</div><div>500m run</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-9037744354652168609?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-60076443822545962532009-07-05T21:09:00.000-07:002009-07-05T21:10:20.472-07:00500m row<div>15 pull ups</div><div>25 push ups</div><div>800m run</div><div>25 push ups</div><div>15 pull ups</div><div>500m run</div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6007644382254596253?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-60936492327750211512009-06-30T20:50:00.001-07:002009-06-30T20:50:33.820-07:00150 Wall Ball for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-6093649232775021151?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-10650259114884982682009-06-29T22:29:00.000-07:002009-06-29T22:31:11.485-07:0030 wt. lunges<span class="Apple-tab-span" style="white-space:pre"> </span><div>12 med ball cleans</div><div>12 dips</div><div>+ 1 of the following</div><div>20 double unders and 400m run or</div><div>40 double unders and 200m run or</div><div>80 double unders</div><div>3 rounds for time</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1065025911488498268?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-29659834857474819332009-06-28T22:40:00.001-07:002009-06-28T22:41:16.714-07:003 rounds for time<div>20 lunges</div><div>12 med ball cleans</div><div>12 dips</div><div>20-40-80 du</div><div>20=400m run</div><div>40=200m run</div><div>80=no run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-2965983485747481933?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-8052743212982488352009-06-28T21:49:00.001-07:002009-06-28T21:49:56.654-07:002minute wall sit<div>60ft. farmers walk</div><div>2minute weighted step ups</div><div>400m medball run</div><div>3 rounds </div><div>post time to comments</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-805274321298248835?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0tag:blogger.com,1999:blog-5732423727861992329.post-17288186814605102672009-06-28T21:48:00.002-07:002009-06-28T21:49:03.214-07:0021-15-9<div>Thrusters and Pullups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5732423727861992329-1728818681460510267?l=l10xfworkouts.blogspot.com' alt='' /></div>MKRhttp://www.blogger.com/profile/06137754348569140940noreply@blogger.com0