Wednesday the 22nd of April, 2009
3 minutes max points suicide run2 minutes rest3 minutes max reps dead lift10 minutes skill practice: rope climb
Monday the 20th of April, 2009
"Angie" For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats Post time to comments
Saturday the 18th of April, 2009
For time:100 Inverted burpees Post time to comments.
Friday the 17th of April, 2009
"Danny" Complete as many rounds in 20 minutes as you can of:24 inch Box Jump, 30 reps115 pound Push Press, 20 reps30 Pull-upsPost rounds completed to comments. Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with...
Thursday the 16th of April, 2009
"Helen" Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups Post time to comments.
Tuesday/Wednesday the 14th/15th of April, 2009
"DT" Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Post time to comments.
Monday the 13th of April, 2009
30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Saturday the11th of April, 2009
Three rounds for time of:45 pound Sumo Deadlift High Pull, 50 reps21 BurpeesRun 400 meters Post time to comments.
Friday the 10th of April, 2009
For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments.
Thursday the 9th of April
May 1st, 2009.Run 5kPost time to comments.