10/30/2009 10/30/2009
 400 meter Run x3 of : 7 Thrusters 95#/45# 7 Burpees End of 3 rounds: 1 Rope Climb and 20 Sit-ups to stand 400 meter Run x3 of : 5 Thrusters 95#/45# 5 Burpees End of 3 rounds: 1 Rope Climb and 20 Sit-ups to stand 400 meter Run x3 of : 3 Thrusters 95#/45# 3 Burpees End of 3 rounds: 1 Rope Climb and 20 Sit-ups to stand 10/29/2009 10/29/2009
 4 Rounds For Time... 500 Meter Row 16 Commando pull-ups 8 Left/8 Right 50 Sit-Ups to Stand 10/28/2009 10/28/2009
 4 Rounds for time: 10 Deadlifts 185/95 15 Push-ups 20 Wall-Ball 20/12 10/20/2009 10/20/2009
 5 Rounds for time: 200 Jump Rope 5 Clapping Push-ups 8 Hammer Hits 16#/8# 5 Tire Jumps two tall w/DB 8 SDHP 75#/45# 10/15/2009 10/15/2009
 Filthy Fifty 50 Box Jumps 50 Jumping Pull-ups 50 50 KB Swings 35# 50 Steps Walking Lunges 50 Knees to Elbows 50 Push Press 45# 50 Back Extensions 50 Wall Ball 20# 50 Burpees 50 Double Unders 10/14/2009 10/14/2009
 4 Rounds for Time... 200 Meter Run 30 KBSwings(15 Left Side, 15 Right Side)M53#/F35# 10 Pull-ups 30 KB Snatches M53#/F35# 10 Tuck Jumps 10/13/2009 10/13/2009
 Eight alternating rounds of each pair of exercises. 30 Seconds on, 30 Seconds off. Get as many repetitions as possible during each work interval. KB Swings M53#/F35# Pull-ups Box Jumps Push-ups Squats Jump Rope Wall Ball Sit-up to Stand 10/09/2009 10/11/2009
 Coach Travis is now a Certified Pit Instructor 4 Rounds for Time... 15 Hang Power Cleans M95#/F65# 15 Push Press M95#/F65# 15 Front Squats M95#/F65# 30 Double Unders 10/8/2009 10/08/2009
 800 Meter Row 50 T-Push-ups 60 Sec. Wall Sit 800 Meter Row 50 Squats 60 Sec. Wall Sit 800 Meter Row 50 Sit-ups to Stand 60 Sec. Wall Sit 800 Meter Row 50 Box Jumps 60 Sec. Wall Sit 10/7/2009 10/07/2009
 AMRAP in 20 Minutes... 10 KB Swings (5/Arm) M53#/F35# 10 DB Burpees M35#/F25# 5 Weighted Pull-ups M25#/F15# |
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