Monthly Archives: September 2008

For time: Bodyweight Back Squat, 21 reps Run 200m 2/3 Bodyweight Front Squat, 21 reps Run 400m 1/2 Bodyweight Overhead Squat, 21 reps Run 800m Reads for the day: Arlen computes his power output from Fran Chris writes about EmerFit’s … Continue reading →

Press 3-3-3-3-3 Push Press 3-3-3 10 Minutes Max Rounds 10 Pull-ups 20 Push-ups 30 Squat

“Fight Gone Bad” 3 rounds 1 minute at each station: Wall Ball, 20 lb Sumo Deadlift High-Pull, 75 lbs. Box Jump Push Press, 75 lbs. Row, for calories Rest Prep for the Fight Gone Bad III Fundraiser later this month. … Continue reading →

“Annie” 50-40-30-20-10 reps of Double Unders Sit-ups If double-unders are new to you cap your attempts at 5:00, 4:00, 3:00, 2:00, and 1:00 minute. In other words instead of 50 double-unders do max double-unders in 5:00 minutes. Today is day … Continue reading →