friday JULY 30, 2010

25 cal row

50 bench press (1/2 bw)

25 slam ball (20/12)

50 squats

25 box jumps

50 deadlift (3/4 bw)

25 double unders

 

thursday JULY 29, 2010

twenty minute amrap

5 PULL UPS

10 PUSH PRESS

15 SUPERMANS

20 AB MAT SITUPS

wednesday JULY 28, 2010

10 kb swings

1 burpee

10 kb swings

2 burpees

10 kb swings

3 burpees

10 kb swings

4 burpees

etc...etc... until 10 burpees are completed.

+rest+

run 1 mile/row 2k

tuesday JULY 27, 2010

HaPPy BiRT29hDAy KeLLy

3 rounds

29 overhead lunges (25/15)

29 box jumps

29 squats

monday JULY 26, 2010

three rounds for time

30 toes to bar

21 ground to overhead (95/65)

400 m run/500 m row

 

saturday JULY 24, 2010

10-9-8-7-6-5-4-3-2-1

wallball (20/14)

sit ups

shoulder press

pull ups

200 meter run between each set

WE LOVE US SOME AMANDA!!

all of us at BRCF are so proud of you!

KICKBALL 2010

3-0

 

 




 

thursday JULY 22, 2010

50-40-30-20-10

kb swings

ab mat situps

sdhp

wednesday JULY 21, 2010

PICK YOUR GIRL

 

diane

21-15-9

 handstand push ups

deadlift (bw)

christine

500 meter row

12 deadlift (bw)

21 box jumps

three rounds for time