RMSDF

RMKM&CF 01.21.10

Strength WOD

Back Squats

5x5

WOD

3 Rds for time

3 ring dips, 3 strict pull ups & 75 air squats

Team Cash out

max tire flips in 2 minutes

RMKM&CF 01.20.10

Tabata Abs

Strict overhead press

5x5

Team WOD

2 minutes each 2rds

Tire Flips, sledge hammer strikes and row

 

Why You Got Fat

Oat-Free Oatmeal | Mark's Daily Apple

Oat-Free Oatmeal | Mark's Daily Apple

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RMKM&CF 01.19.10



WOD

Tabata

Push ups, Box Jump and Row

RMKM&CF 01.18.10

Med Ball Cleans

5X5 Power Cleans

WOD

Barbara

5 rds for time (20minutes max time limit)

20 pull ups

30 push ups

40 sit ups

50 Squats

The Paleo Diet | Suggested Resources for Buying Paleo-Friendly Foods

The Paleo Diet | Suggested Resources for Buying Paleo-Friendly Foods

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5 Sweet and Savory Primal Shakes | Mark's Daily Apple

5 Sweet and Savory Primal Shakes | Mark's Daily Apple

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RMKM&CF 01.15.10

Helen

3 Rds for time

400 Meter Run

21 KB Swings

12 Pull Ups

RMKM&CF 01.14.10

Back Squat

5x3

WOD AMRAP in 10 minutes

10 Toes to Bar

10 KB Push Press

10 Burpees

Max Height Box Jumps to failure or mental failure!

Way to go Brad 50" Box Jump on the Yoke! I missed the photo of Laurence's 36" jump, the ladies record of the week, Nice work!