220910

3.5 mile run BF.  35:25

25 Lunges
20 Chinups
20 weighted Jumps 10# x 2
20 Ring dips w/feet on ground
20 Hanging straight leg raises
30 Swings @ 20k
30 Situps w/ Reach
20 Hangcleans with 20# DB x 2
25 Back Extensions
End for Time

Gregg L - 22:00

Row 3556 meters in about 15 minutes

The Seven - 7 rounds with 7 reps each exercise

Slosh Pipe Presses @ 26#

Thrusters @ 55#

Hanging SL Raise

Deadlift @ 135#

Squat Thrust

Swings @ 20k

Chinups

Tony S - 3 rounds (basically failure).  25:25

TRX Class.  50% participation.

The Seven - 7 rounds with 7 reps each exercise

Slosh Pipe Presses @ 45#

Push Pr @ 55#

Hanging Knee Raise

Deadlift @ 12k x 2

Squat Thrust

Swings @ 12k

Bandit Loop Inverted Row w/ assist

End for Time

Peter D - 5 rounds. 21:35

200910

All done by Q


Run 2.75 Miles BF with Kasi.  30 minutes


Deadlift x 3 (trap bar for trap elongation)
Maximum Handstand Push Ups
5 Rounds
315/8, 225/5, 275/5, 225 (strict form)/2 (fell), 275/3 (fell)


GymJones 18/09/10 (heavily modified)


1x Rope Pull @ 45# Sled+ 
30x Ball Slam @ 12# + 
1x Rope Pull @ 45# Sled+ 30x Wall Ball @ 15# + 
1x Rope Pull @ 45# Sled+ 12m Lunge + 
1x Rope Pull @ 45# Sled+ 20 x KB Swing @ 2 x 16k + 
1x Rope Pull @ 45# Sled+  
30 x Atomic Sit-up w/20# BB+ 
1x Rope Pull @ 45# Sled+  
30x Push Press @ 2 x 16k KB + 
1x Rope Pull @ 45# Sled+ 30x Air Squat + 
1x Rope Pull @ 45# Sled+ 10x each arm Single arm OHS @ 16k 
1x Rope Pull @ 45# Sled+