Friday the 10th of December, 2010

Doormouse intervals

60sec. on/30sec. off for twenty rounds=30 minutes

5th, 10th, 15th, 20th are burpees

other rounds are mixtures of exercises

max effort every round

Thursday the 9th of December, 2010

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29,Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments.

Wednesday the 8th of December, 2010

"Make it Happen"

21-18-15-12-9 rep rounds of:
DB push press (45/25)
Wallball shots (20/14)
Knees to elbows
Squats

Tuesday the 7th of December, 2010

"Smurph"

Run/Row 1 Mile
100 Sit Ups
100 Walking Lunges
100 Push Ups
Run/Row 1 Mile

Monday the 6th of December, 2010

"Mini Cindy (Mindy)"
10 minutes AMRAP
5 pull ups
10 push ups
15 squats

5 minutes rest

10 rounds
10 burpees on the minute

Friday the 3rd of December, 2010

"Junior"

30 renegade man-makers (40/25)
30 one arm db swings per arm (40/25)
30 goblet squats (40/25)
300m run with db (40/25)

3 rounds for time

post thoughts and times to comments

Thursday the 2nd of December, 2010

“Helen”

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups