Monday the 28th of February, 2011

"Burph"

For time:

1 mile Run

100 Burpees

200 Push-ups

300 Squats

1 mile Run

Friday the 25th of February, 2011

First we sweat, then we party!

Social Hour at the News Lounge at 7pm

http://www.facebook.com/event.php?eid=189700171054346

Thursday the 24th of February, 2011

Turkish Get Up Practice
Work on form, move slowly. If you have done them before work up to some heavy singles.

Max L-sit, then

3 rounds of
40 second plank
40 second wall sit

then max L-sit

Tabata Time!
anchored sit ups
1 minute rest
burpees
1 minute rest
butterfly sit ups
1 minute rest
burpees

Party tomorrow night!

Yoga on Sunday!

Wednesday the 23rd of February, 2011

Perform 50 perfect pushups - no wobble, no worm, not for time.


AMRAP 20 minutes

6 Burpees
8 Lunges
12 Sit ups

Tuesday the 22nd of February, 2011

With a continuously running clock
Run 1600m
At 16 minutes run 1200m
At 28 minutes run 800m
At 32 minutes run 400m
At 36 minutes run 200m

Each effort should be a 100% RPE (max) effort.

Monday the 22 of February, 2011

There will be one class today at 530pm

Eva

Five rounds of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Friday the 18th of February, 2011

KB Deadlift 21-21-21-21-21

For time:

21 KB Swings
21 push ups
Run 400 meters
18 KB Swings
18 push ups
Run 400 meters
15 KB Swings
15 push ups
Run 400 meters
12 KB Swings
12 push ups
Run 400 meters