JUNE 30.08

RUNNING SCARED

400m RUN
10 DIPS
10 SQUATS
10 PUSH UPS
200m RUN
10 LUNGES EACH LEG
10 BOX JUMPS (12' BENCH)
10 REV PUSH UPS
200m RUN
10 HANGING LEG RAISES
10 SIT UPS
10 SQUATS
800m RUN --HARD--

FOR TIME



JUNE 27.08

LUNGE & DROP

WALKING OH LUNGES

LOOSE YOUR FORM
DROP THE BAR
RUN 200m BACK TO THE BAR
10 PUSH UPS
10SIT UPS
10 BURPEES
REPEAT FOR TIME
UNTIL 200m OF LUNGES ARE COMPLETED





JUNE 26.08


RECOVERY

JUNE 25.08

KB'S IN THE RAIN

10 WALKING LUNGES
FRAMERS WALK
10 SQUATS
10 PRESS
10 PUSH UPS

5 ROUNDS FOR TIME
ALL DONE WITH KB IN HAND





JUNE 24.08

TEAM WORKOUT

200 SQUATS W/ MB

STAIRS

200 KB SWINGS

STAIRS

200 SITUPS

STAIRS

200 PUSHUPS

STAIRS

FOR TIME


TEAMS OF 3 ONLY 2 WORKING AT A TIME

MACHO WARMING UP WITH THE ROPE


JUNE 23.08

F.H.W.O.D

30 MUSCLE UPS

FOR TIME

2 MIN RECOVER

RING PUSHUPS

BOX JUMPS 20"

10 REPS EACH - 10 ROUNDS FOR TIME

JUNE 22.08

TEN WHAT !

BURPEES

PUSHUPS

SQUATS

PRESS

BOX JUMPS 24"

SITUPS

10 REPS EACH - 10 ROUNDS FOR TIME

JUNE 21.08

CROSSFIT TOTAL

SINGLE REP MAX

1-1-1 OVERHEAD SQUAT

1-1-1 BACK SQUATS

1-1-1 DEADLIFT