Sunday the 22nd of March, 2009

For time:225 pound Deadlift, 21 repsRun 800 meters225 pound Deadlift, 15 repsRun 800 meters225 pound Deadlift, 9 repsRun 800 meters Post time to comments.

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Saturday the 21st of March, 2009

We will be meeting at the parking lot at 22nd and Collins in Miami Beach at 1pm today. If weather is an issue we will return to the warehouse. "Beach Blanket Bingo" Pick a partner to make a two person team. Sprint 50 meters into the water and return to start.Tag in...

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Wednesday the 18th of March, 2009

"Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.

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Monday the 16th of March, 2009

"The Magic 50"5 dumbbell swings per arm 5 dumbbell snatches per arm 10 burpees 5 rounds for timePost time and weight to comments.Visit Ross Training for more workouts like this.

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Friday the 13th of March, 2009

'Fight Gone Band'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)Squat & Band Row (Reps)In this workout you move from each of five stations after a minute.The...

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