SKILLS Kettlebells THEN: 3 rounds for time at max load 10 KB Snatch 10 KB clean and press 10 KB swing 10 KB goblet squat 1 minute rest in between rounds Everytime the kettlebell is put down outside of the rest period a 7 toes to bar penalty applies.  ...

PART A: Front Squat 3 - 3 - 3 - 3 -3 PART B: Weighted Pullup 3 - 3 - 3 PART C: As many rounds as possible in 8 minutes 3 burpee box jumps (24"/20") 6 wall balls (10kg/6kg) 9 kettlebell swings (24kg/16kg)

Running Fran Run 400m 21 Thrusters (42kg/30kg) 21 Pullups Run 400M 15 Thrusters (42kg/30kg) 15 Pull ups Run 400m 9 Thrusters (42kg/30kg) 9 Pull ups    

REMEMBER SUNDAY WE ARE RUNNING COOT-THA!!  MEET AT GAP CREEK RESERVE, GAP CREEK ROAD AT 2:45PM TO RUN BY 3:00PM. As many rounds as possible in 20 minutes 20 metre squat walk (20kg/10kg) 10 dumbell snatch (20kg/15kg) 5 wall walks  

Part A: 4 rounds 500m row Part B: Tabata push ups Score is the number of reps on your lowest round. http://m.youtube.com/#/watch?v=gIySef1aMdI  

Part A: Press 5 - 5 - 5 Push Press 3 - 3 - 3 Push Jerk 1 -1 -1 Part B: AMRAP 7 minutes 10 box jumps 10 kettlebell situps  

"SEVERIN" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special...

4 rounds for time: 15 chest to bar pull ups 200 metre run 40 double unders 200 metre run HOW SOMETHING SMALL BECOMES SOMETHING SO BIG...  

"Paul" Five rounds for time of: 50 Double unders 35 Knees to elbows Weighted Overhead walk, 20 metres Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4,...