Sport of Fitness

WEDNESDAY 120215

Three rounds for time:

Row 1000 meters

50 Burpees

TUESDAY 120214

For time:

Run 1 mile

50 Back Squats

Run 1 mile

Rx M 135/W 95 lbs

MONDAY 120213

Snatch 5x3

Snatch Pulls 3x3 @ 105-110% of 3RM

Practicing the false grip.

SATURDAY 120211

"Blake"

Four rounds for time:

100 Feet Overhead Walking Lunge @ 45/25 lbs

30 Box Jumps @ 24/20 inch

20 Wall Balls @ 20/14 lbs

10 Hand Stand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. 

FRIDAY 120210

Open Gym 5:00-7:00 PM

THURSDAY 120209

"Eva"

Five rounds for time:

Run 800 meters

30 Kettlebell Swings @ 32/24 Kg

30 Pull-ups

So proud of Rae!  Looking strong!! 

WEDNESDAY 120208

Push Press 5x1

followed by-

Weighted GHD Sit-ups 3x10

Weighted GHD Back Ext 3x10

(Alternate sit-ups and back ext, use 10 lbs plate or light med ball as weight)

TUESDAY 120207

Seven rounds for time:

10 Straight-Leg Deadlifts @ 115/85 lbs

10 Overhead Squats @ 115/85 lbs

10 Toes to Bar

(Perform deadlifts standing on 45 lbs plate, plates much touch the floor)

MONDAY 120206

Four rounds for time:

Run 800 meters, rest 1 min

Run 400 meters, rest 2 min 

Proper finish overhead.

SATURDAY 120204

Hang Clean 5x3

followed by-

50 Kettlebell Snatches right arm

50 Kettlebell Snatches left arm