Workout of the Day: 27 SEP 10

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Workout of the Day: 25 SEP 10

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Workout of the Day: 24 SEP 10

Rest Day

Workout of the Day: 23 SEP 10

Shoulder Press 3-3-3-3-3-3-3

Workout of the Day: 22 SEP 10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Workout of the Day: 21 SEP 10

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-up

Workout of the Day: 19 SEP 10

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Workout of the Day: 18 SEP 10

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Workout of the Day: 17 SEP 10

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Workout of the Day: 16 SEP 10

Rest Day

Workout of the Day: 15 SEP 10

"Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Workout of the Day: 14 SEP 10

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
SEP

Workout of the Day: 13 SEP 10

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

Workout of the Day: 12 SEP 10

Rest Day

Workout of the Day: 10 SEP 10

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Workout of the Day: 09 SEP 10

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Workout of the Day: 03 SEP 10

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Workout of the Day: 02 SEP 10

Split Jerk 1-1-1-1-1-1-1 reps