Mon. Aug. 1

Congratulations Rich Froning! Fittest Man on Earth! Bring it home to Tennessee Buddy!

For Time:

5 Thrusters (135/95)
then
5 Rounds of:
5 Back Squats (135/95)
10 Box Jumps (24/20)
then
5 Thrusters

Fri. July 29

For Time:

Run 1 Building Lap (530m)
50 Clapping Push Ups
50 Med Ball ABMAT Sit Ups
50 Doubleunders
Run 1 Building Lap

Thurs. July 28

5 RFT:

15 Med Ball Cleans (20/14)
15 Wall Ball (20/14)

Wed. July 27

15 Min AMRAP:

5 Bar-Facing Burpees
10 Push Press (95/65)
15 Lunges (each Leg)

Tues. July 26

For Time:
30-25-20-15-10-5 of:

Deadlift (135/95)
KB Swings (53/35)

Mon. July 25

21-15-9 for time of:

Overhead Squats (95/65)
SDHP (95/65)

Fri. July 22

2 RFT:

Row 650m
50 Box Jumps (24"/20")
25 Clean and Jerk (135/95)
50 Lateral Burpees over ABMAT

Thurs. July 21

"Cindy"

20 Min AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Wed. July 20

For Time:

30 Push Press (115/85)
Run 1 Mile
30 Back Squats (115/85)

Tues. July 19

For Time:

6 Deadlifts (185/115)
20 Push Ups (hand release)
6 Deadlifts
15 Push Ups
6 Deadlifts
10 Push Ups
6 Deadlifts
5 Push Ups

Mon. July 18

Happy Birthday Dr. Frew!

For Time:

41 Thrusters (65/45)
41 Doubleunders
41 Pull Ups
41 Box Jumps
41 Lunges (plate overhead 45/25) - each leg

Fri. July 15

Gold Medal Winner at the 2011 PanAMs, our very own Kent Durso. Congrats little fella!

5 RFT:

10 OHS (95/65)
10 Toes to Bar

Thurs. July 14

15 Min AMRAP:

5 Burpee Tuck Jumps
15 KB Swings (53/35)
20 Box Jumps (24/20)

Wed. July 13

"Grace"

For Time:
30 Clean and Jerk (135/95)

Tues. July 12

20-15-10-5 of:

Deadlift (225/155)
Hand-Release Push Ups
Strict Plate Press (45/25) - Hold plate against chest, press to lock out overhead, return to chest

Mon. July 11

For Time:

Row 500m
50 KB Snatch (53/35)(total)
50 Burpees
50 ABMAT
50 Squats

Fri. July 8

15 Min AMRAP:
5 Burpees
10 Ring Dips
15 ABMAT

Thurs. July 7

For Time:

Run 800m

then
4 Rounds of:
10 Pull Ups
20 Front Squats (95/65)
then

Run 800m

Wed. July 6

21-15-9 of:

Push Press (95/65)
Knees to Elbows

Tues. July 5

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball, 20/14
Box jump, 24/20
Kettlebell swings, 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Sat. July 2

Teams of 2:

Team Death March

One person works at a time:
Carry the barbell (95/65) 800m

At 6 stations throughout the 800m, do:

1. 50 Back Squats
2. 50 Deadlifts
3. 50 Thrusters
4. 50 Push Press
5. 50 Squat Cleans (from the ground)
6. 50 SDHP