Mission of the Day 29 Jan 09

10 round for time:

3 weighted pull-ups, 45 lbs
5 strict pull-ups
7 Kipping pull-ups

Post time to comments.

Rick workin’ it in the Kettlebell class.

Mission of the Day 28 Jan 09

Hang Power Clean
1-1-1-1-1-1-1

Post max weight to comments.

Mission of the Day 27 Jan 09

Deadlift
3-3-3-3-3

post max weight to comments

Anne, The crusher of Fight Gone Bad, cranking out some high pulls.

Mission of the Day 26 Jan 09

“Fight Gone Bad”

3 rds of 1 min of each of the following:

Wall ball, 20 lbs, 10 foot target
Sumo Deadlift Highpull 75 lbs
Box Jumps, 20 inch box
Push Press, 75 lbs
Row

Mission of the Day 23 Jan 09

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post max weight for each lift.

Mission of the Day 22 Jan 09

“Murph”

For Time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition pull-ups, push-ups, squats as needed

Mission of the Day 19 Jan 09

For time:

Run 10k

Mission of the Day

“Fran Ladder”

21-15-9-9-15-21
Thrusters
Pull-ups

Guys: 95 lbs
Ladies: 65 lbs

Mission of the Day 15 Jan 09

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-ups
135 lbs Hang Power Cleans, 10 reps

If you cannot perform muscle-ups, sub 3 pull-ups and 3 rings dips for every muscle-up.

Mission of the Day 14 Jan 09

“Annie”
50-40-30-20-10
Double unders
Sit-ups