Saturday, December 31, 2011

Friday, December 30, 2011

Friday December 30, 2011

"Hildalgo"

2 Mile Run
Rest 2 Minutes
20 Squat Cleans (80#/135#)
20 Box Jumps (20"/24")
20 Walking Overhead Lunges (25#/45#)
20 Box Jumps (20"/24")
20 Squat Cleans (80#/135#)
Rest 2 Minutes
2 Mile Run

Thursday, December 29, 2011

Thursday December 29, 2011

5 Rounds
10 Pullups
10 Pushups (Hand Release)
10 Push Press (70#/115#)

Wednesday, December 28, 2011

Tuesday, December 27, 2011

Tuesday December 27, 2011

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

View Previous Times:
December 22, 2010

Monday, December 26, 2011

Sunday, December 25, 2011

Saturday, December 24, 2011

Saturday December 24, 2011

4 Rounds
500M Row
50 Air Squats

View Similar Previous Times:
Sunday October 30, 2011

Friday, December 23, 2011

Friday December 23, 2011

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:
Thursday December 23, 2010

Thursday, December 22, 2011

Wednesday, December 21, 2011

Wednesday December 21, 2011

With a 15 Minute Running Clock do:
1 Mile Run
50 Pullups
60 Pushups (Hand Release)
70 Situps
*(Break up as needed)
with time remaining, Do Max Rep Double Unders

Tuesday, December 20, 2011

Tuesday December 20, 2011

21-15-9
Squat Cleans (80#/135#)
Kness to Elbows

View Previous Times:
Monday April 18, 2011

Monday, December 19, 2011

Sunday, December 18, 2011

Sunday December 18, 2011

7 Rounds
7 Push Press (80#/135#)
7 Burpees
7 C2B Pullups

View Previous Times:
Monday August 09, 2010

Saturday, December 17, 2011

Saturday December 17, 2011

5 Rounds
50' OH Lunges (25#/45#)
20 Burpees
20 Kettlebells (26#/35#) lower weight

View Previous Times:
Monday December 28, 2009

Friday, December 16, 2011

Thursday, December 15, 2011

Thursday December 15, 2011

2 Rounds
1000M Row
50 Double Unders (150 Singles)

View Previous Times:
Monday December 07, 2009

Wednesday, December 14, 2011

Wednesday December 14, 2011

3 Rounds
400M Run
10 Power Cleans (80#/135#)
20 Pushups (Hand Release)
30 Squats

View Previous Times:
Sunday November 22, 2009

Tuesday, December 13, 2011

Monday, December 12, 2011

Monday December 12, 2011

10-9-8-7-6-5-4-3-2-1
Deadlifts (Body Weight)
Kettlebell (44#/70#)
Box Jumps (20"/24")
Pushups (Hand Release)
Knees to Elbows

View Previous Times:
Wednesday July 14, 2010

Sunday, December 11, 2011

Sunday December 11, 2011

5 Rounds
12 Thrusters (60#/95#)
200M Run

Saturday, December 10, 2011

Saturday December 10, 2011

REST DAY

Christmas Party at the park at 2:00pm

Friday, December 9, 2011

Friday December 09, 2011

4 Rounds
400m Run
25 Double Unders
10 Ring Dips

View Previous Times:
Sunday, August 02, 2009

Thursday, December 8, 2011

Thursday December 08, 2011

5 Rounds
200M Run
3 Power Cleans (100#/185#)
10 Deadlifts (100#/185#)
20 Jumping Air Squats

View Previous Times:
Sunday June 12, 2011

Wednesday, December 7, 2011

Tuesday, December 6, 2011

Monday, December 5, 2011

Monday December 05, 2011

100 Lunges
90 Situps
80 Pushups
70 Kettlebell Swings (35#/53#)
60 Wallballs (12#@9'/20#@10')
50 Box Jumps (20"/24")
40 Pullups
30 Burpees
20 V-Ups (Watch Video)
10 Handstand Pushups

Sunday, December 4, 2011

Saturday, December 3, 2011

Saturday December 03, 2011

4 Rounds
10 Thrusters (75/45)
10 Burpees
10 SDHP (75/45)

25 Double Unders and,

1 Mile Run

View Previous Times:
Tuesday July 12, 2011

Friday, December 2, 2011

Friday December 2, 2011

3 Rounds
400m Run
20 Kettlebell Swings (35#/53#)
20 Situps
20 Pushups (hand release)

View similar WOD:
August 10, 2010

Thursday, December 1, 2011

Thursday December 01, 2011

REST DAY

Congrats we hit 100,000 hits total on the website today!

Wednesday, November 30, 2011

Wednesday November 30, 2011

3 Rounds
200M Run
30 Wallballs
200M Run
10 Burpee Pullups

View Previous Times:
September 08, 2010

Tuesday, November 29, 2011

Tuesday November 29, 2011

AMRAP in 20 Minutes
7 Toes to Bar
100' Walking Lunges (30 Steps)
7 Ring Dips

View Previous Times:
December 01, 2010

Monday, November 28, 2011

Sunday, November 27, 2011

Sunday November 27, 2011

30 Box Jumps (20/24")
30 Push Press/Jerk ((85/135#)
200m Sandbag Run (25/40#)
20 Box Jumps
20 Push Press/Jerk
400m Sandbag Run
10 Box Jumps
10 Push Press/Jerk
600m Sandbag Run

View Previous times:
Tuesday, December 07, 2010

Saturday, November 26, 2011

Saturday November 26, 2011

100 Burpees
with,
10 Double Unders (30 Singles) on the minute every minute. Start with Burpees.

Start with Burpees and continue not past 1 minute.
Then do jumprope at 1 minute mark. Once completed the jumprope continue with burpees until the 2:00 mark. (if it takes you 20 seconds (1:20 mark) to finish your jumprope you have less than 40 seconds left to do burpees.)
At the 2:00 mark start your jumprope again until you complete it and do burpees not past the 3:00 mark.
Repeat this process until you have finished 100 Burpees.

Friday, November 25, 2011

Thursday, November 24, 2011

Thursday November 24, 2011

HAPPY THANKSGIVING!

"PAUL"
AMRAP in 20 Minutes
10 Kettlebell Swings (35#/53#)
10 Pullups
10 Wallballs (12#@9'/20#@10')
200M Run

Wednesday, November 23, 2011

Wednesday November 23, 2011

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (20-26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows (Situps)
50 Push Press (30#/45#)
50 Back Extensions (Good Mornings w/30#/45# Bar)
50 Wallballs (12#@ 9'/20# @ 10')
50 Burpees
50 Double Unders (150 Singles)

View Previous Times:
Thursday June 30, 2011









Tuesday, November 22, 2011

Monday, November 21, 2011

Monday November 21, 2011

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Sunday July 03, 2011

Sunday, November 20, 2011

Sunday November 20, 2011

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

View Previous Times:
Saturday July 31, 2010

Saturday, November 19, 2011

Friday, November 18, 2011

Friday November 18, 2011

200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Cleanand Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat

RX'd is 80#/135# for entire workout.

View Previous Times:
Thursday, June 23, 2011



Thursday, November 17, 2011

Thursday November 17, 2011

25 Pushups (Hand Release)
400M Run
25 Situps
400M Run
25 Kettlebell Swings (35#/53#)
400M Run
25 Squats
400M Run
25 Burpees

View Similar WOD Times:
Wednesday August 31, 2011

Wednesday, November 16, 2011

Wednesday November 16, 2011

REST DAY

I am proud to say Jenna came in first place in her division (7-8 Girls) for the Triathlon that took place this past Sunday. http://www.estrellamultisport.com/2011%20EMS%20Kids%20Triathlon%20Results.pdf Her time was 11:28 and beat Grace Schaeffer by 19 seconds. Congrats Jenna!

Pictures courtesy of Cheri Myers

The Winner's Stand!

Tuesday, November 15, 2011

Tuesday November 15, 2011

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

View Previous Time:
Friday October 15, 2010

Monday, November 14, 2011

Monday November 14, 2011

15 Burpees - 1 Kettlebell swing (35#/53#)
14 Burpees - 2 KB
13 Burpees - 3 KB
12 Burpees - 4 KB
11 Burpees - 5 KB
10 Burpees - 6 KB
9 Burpees - 7 KB
8 Burpees - 8 KB
7 Burpees - 9 KB
6 Burpees - 10 KB
5 Burpees - 11 KB
4 Burpees - 12 KB
3 Burpees - 13 KB
2 Burpees - 14 KB
1 Burpee - 15 KB

View similar WOD:
Wednesday, July 20, 2011

Sunday, November 13, 2011

Saturday, November 12, 2011

Saturday November 12, 2011

"Cindy"

AMRAP in 20 minutes of:
5 Pullups
10 Pushups (Hand Release or C2G)
15 Squats

View Previous Times:
Friday June 17, 2011

Friday, November 11, 2011

Friday November 11, 2011

11/11/11

AMRAP in 10 Minutes*
10 Thrusters (45#/75#)
5 Burpees

*If you do not get 10 rounds, keep going until you do and post both how many round in 10 minutes as well as your final time for 10 rounds.

View Previous Times:
Saturday November 20, 2010

Thursday, November 10, 2011

Wednesday, November 9, 2011

Wednesday November 09, 2011

4 Rounds
400M Run
50 Double Unders (150 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 50 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

View Previous Times:
Sunday July 24, 2011
This was done with only 35 Double Unders last time!

Tuesday, November 8, 2011

Tuesday November 08, 2011

50 Squats
25 Box Jumps (24"/30")
40 Squats
20 Box Jumps (24"/30")
30 Squats
15 Box Jumps (24"/30")
20 Squats
10 Box Jumps (24"/30")
10 Squats
5 Box Jumps (24"/30")

Notice the height of the Box Jumps are taller. Please be careful with the first couple jumps after the Squats.

Monday, November 7, 2011

Sunday, November 6, 2011

Sunday November 06, 2011

2 Rounds
20 Situps (Unsecured)
20 Pushups (Hand Release)
20 Air Squats
20 Power Snatches (60#/95#)
20 Situps (Unsecured)
20 Pushups (Hand Release)
20 Air Squats
20 Push Press (60#/95#)
20 Situps (Unsecured)
20 Pushups (Hand Release)
20 Air Squats
20 Weighted Lunges* (60#/95#)

*For weighted lunges place bar behind neck and onto shoulders (like a back squat) and do 20 walking lunges.

May substitute Power Cleans for Power Snatches.

Saturday, November 5, 2011

Saturday November 05, 2011

4 Rounds
400M Run
10 Deadlifts (Body Weight)
20 Box Jumps (20"/24")

Friday, November 4, 2011

Thursday, November 3, 2011

Thursday November 03, 2011

3 Rounds
15 Overhead Squats (60#/95#)
15 Pullups
15 Push Press/Jerks (60#/95#)
15 Knees to Elbows
15 Squat Cleans (60#/95#)
15 Good Mornings (60#/95#)

Good Mornings - Keep feet, shoulder width apart. Grab bar with sdhp grip and raise bar opening hips while keeping legs straight (straight legged deadlift). Let arms hang keeping body close to legs/body.

Substitute Front Squats for OH Squats.
Substitute Situps X 2 (Unsecured) for K2E's.

Wednesday, November 2, 2011

Wednesday November 02, 2011

4 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

Box Jumps - Extend hips completely (standing fully upright) on top of box before jumping back down.

View Previous Times:
Tuesday August 31, 2010
This was only 3 Rounds.

Tuesday, November 1, 2011

Monday, October 31, 2011

Monday October 31, 2011

200M Run
50 Wallballs (12#@9'/20#@10')
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 - 100M Sandbag Carries (25#/40#)

NOTE:
*Broad Jump is a 2 foot (foot w/toes, not the distance) jump, land, turn around and a 2 foot (foot w/toes, not the distance) jump again. This is 2 reps. Place your distance with 2 marks on the ground and go back and forth.
*10 Sandbag Carries @ 100M is a total distance of 1000M.
*Original WOD finishes with:
10 - 100' Prowler Pushes (150#/250#) or 10 - 100' Tire Drags (150#/250#)

View Previous Times:
Friday October 08, 2010

Sunday, October 30, 2011

Sunday October 30, 2011

4 Rounds
400M Run
50 Squats

View Previous Times:
Friday July 08, 2011

Saturday, October 29, 2011

Friday, October 28, 2011

Friday October 28, 2011

3 Rounds
400M Run
20 Push Press (80#/135#)
30 Situps

View Previous Times:
Friday November 19, 2010

or

3 Rounds
800M Run
*20 Push Press (60#/95#)
30 Situps (Unsecured)

*May Sub 20 Hand Release Pushups for 20 PP (60#/95#)
*If Subbing HRPU, please run 800M.

Thursday, October 27, 2011

Thursday October 27, 2011

33 Calorie Row
33 Pullups
33 Deadlifts (135#/225)
33 Power Cleans (80#/135#)
33 Calorie Row

View Previous Times:
Friday January 21, 2011

Wednesday, October 26, 2011

Tuesday, October 25, 2011

Tuesday October 25, 2011

10 Rounds
3 HSPU
6 Deadlifts (135#/225#)
12 Pullups
24 Double Unders

Scaled Version:

10 Rounds
3 Pushups (Hand Release)
6 Deadlifts (Body Weight)
8 Pullups
24 Double Unders

*Sub 72 Singles for Double Unders.

Monday, October 24, 2011

Monday October 24, 2011

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

Sunday, October 23, 2011

Saturday, October 22, 2011

Saturday October 22, 2011

AMRAP in 15 Minutes
10 Wallballs (12#@9'/20#@10')
10 Toes 2 Bar
10 Box Jumps (20"/24")

Sub 20 Unsecured Situps for T2B or 10 K2E's

Friday, October 21, 2011

Friday October 21, 2011

4 Rounds
25 Box Jumps (20/24")
20 Kettlebell Swings (44/70#)
10 Toes to Bar

View Previous Times:
Friday November 26, 2010

Thursday, October 20, 2011

Wednesday, October 19, 2011

Wednesday October 19, 2011

5 Rounds
7 Squat Cleans (80#/135#)
14 Kettlebells (35#/53#)

Tuesday, October 18, 2011

Tuesday October 18, 2011

5 Rounds
200M Run
15 Pullups
15 Pushups (Hand Release)
200M Run
15 Situps (Unsecured)
15 Squats

Monday, October 17, 2011

Sunday, October 16, 2011

Saturday, October 15, 2011

Saturday October 15, 2011

21-18-15-12-9-6-3
50M Bear Crawl
Squat Cleans (60#/95#)
Double Unders (Singles X 3)
Deadlifts (110#/185#)
Box Jumps (20"/24")

Before each round do a 50M Bear Crawl. Hands must be flat on the ground while walking.
Make sure you stand completely upright on top of the box before stepping down.

Have Fun!

Friday, October 14, 2011

Thursday, October 13, 2011

Thursday October 13, 2011

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

View Previous Times:
Monday April 04, 2011

Wednesday, October 12, 2011

Wednesday October 12, 2011

6 Rounds
400M Run
25 Burpees

View Previous Times:
Wednesday August 04, 2010

All of you read my mind. This was the WOD posted and you all just did it. Keep up the good work.

Tuesday, October 11, 2011

Monday, October 10, 2011

Monday October 10, 2011

30-25-20-15-10-5
Double Unders (Singles X 3)
Pushups (Hand Release)
Situps (Unsecure)

Try Double Unders.
Make sure Pushups are hand release. This means chest all the way to the ground and lift hands off the ground. Then push up to completely locked out.

View Previous Times:
Tuesday August 02, 2011

Sunday, October 9, 2011

Sunday October 09, 2011

AMRAP in 15 Minutes
200M Run
10 Jumping Squats
10 Jumping Lunges
10 Burpees

View Previous Times:
Wednesday October 06, 2010

Saturday, October 8, 2011

Friday, October 7, 2011

Friday October 07, 2011

4 Rounds
10 Deadlifts (135#/225# or Body Weight)
50 Double Unders (150 Singles)

View Previous Times:
Thursday February 03, 2011

Thursday, October 6, 2011

Thursday October 06, 2011

21-15-9
400m Run
Kettlebell Swings (35#/53#)
Burpees
Pullups

View previous times:
Sunday June 13, 2010

Wednesday, October 5, 2011

Tuesday, October 4, 2011

Tuesday October 04, 2011

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

View Previous Times:
Friday November 05, 2010

and/or

5K Run

View Previous Times:
Wednesday August 17, 2011

Thursday July 21, 2011

Monday, October 3, 2011

Monday October 03, 2011

AMRAP 10 Minutes
5 Deadlifts (95#/155#)
5 Power Cleans (95#/155#)
5 Ring Dips

Rest 1 minute, then

AMRAP 5 Minutes
20 Push Press (30#/45#)
5 Pullups

View Previous Times:
Saturday January 15, 2011

Sunday, October 2, 2011

Saturday, October 1, 2011

Saturday October 01, 2011

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

View Previous Times:
Friday July 16, 2010
Devin making sure it is the 14# WB!

Friday, September 30, 2011

Friday September 30, 2011

400M Run
then,
7 Rounds
7 Deadlifts (Body Weight)
7 Pushups (Hand Release)
then,
400M Run

View previous times:
Saturday, March 05, 2011

Friday Night HeavyWeights!

Thursday, September 29, 2011

Wednesday, September 28, 2011

Wednesday September 28, 2011

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

View previous times:
Friday March 04, 2011

Tuesday, September 27, 2011

Tuesday September 27, 2011

5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")

View Previous Times:
Saturday March 26, 2011

Monday, September 26, 2011

Sunday, September 25, 2011

Sunday September 25, 2011

4 Rounds
400M Run
25 Double Unders (75 Singles)
10 Ring Dips

View Previous Times:
Sunday August 02, 2009

Saturday, September 24, 2011

Saturday September 24, 2011

500M Row
Then,
5 Rounds
7 Power Cleans (60#/95#)
7 Front Squats (60#/95#)
7 Push Press/Jerks (60#/95#)
7 Burpees
Then,
500M Row

Friday, September 23, 2011

Thursday, September 22, 2011

Thursday September 22, 2011

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

View Previous Times:
Saturday June 18, 2011

Wednesday, September 21, 2011

Wednesday, September 21, 2011

3 Rounds
50 Air squats
40 Walking lunges
30 Kettlebell swings (53/35#)
20 Toes-to-bar
10 Burpees

*May sub knees-to-elbows or situps for toes-to-bar

View Previous Times: February 20, 2011

Tuesday, September 20, 2011

Monday, September 19, 2011

Monday September 19, 2011

10 Rounds
5 Deadlifts (Body Weight)
10 Situps (Unsecured)
15 Double Unders (45 Singles)

View Previous Times:
Sunday February 27, 2011

Sunday, September 18, 2011

Sunday September 18, 2011

20 - 15 - 10
100' Lunge (30 Steps)
Wallballs (12#@9' or 14#@8'/20#@10')
Pushups (Hand Release)
Box Jumps (20"/24")
Then,
Finish with 100' Lunge (30 Steps)

View Previous Times:
Friday October 02, 2009

Saturday, September 17, 2011

Saturday September 17, 2011

REST DAY

FYI - The CF Games Replay is on the next 2 Wednesdays on ESPN2. The first day of events were this past Wednesday. Hopefully you didn't miss it. I encourage all of you to watch the next 2 Wednesdays which would be day 2 and day 3 of the games. It is quite impressive. Check this out, the games were sponsored by Reebok amongst other's. The payout was $1,000,000. $500,000 for both the women and men. 1st place was $250,000 each. To give you perspective The World's Strongest Man Competition started in 1977 and last year, first place prize was $15,000. Unbelievable! CF has become huge. My feelings on why are because everybody can do it, it gets you fit and it works!

Friday, September 16, 2011

Friday September 16, 2011

15-12-9-6-3
Power Cleans (80#/135#)
Burpees Facing Bar (Jump over bar each rep)

Thursday, September 15, 2011

Thursday September 15, 2011

150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)

Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.

View Previous Times:
Sunday August 23, 2009

Wednesday, September 14, 2011

Tuesday, September 13, 2011

Tuesday September 13, 2011

3 Rounds
400M Run
15 Pullups
15 Push Press (50% of Body Weight)

View Previous Times:
Thursday October 21, 2010

Monday, September 12, 2011

Monday September 12, 2011

10 Clean & Jerks (135#/80#)
50 Double unders (150 Singles)
50 Situps (Unsecured)
21 Thrusters (95#/60#)
21 Pullups
10 Clean & Jerks (135#/80#)

View Previous Times:
Thursday February 25, 2010

Sunday, September 11, 2011

Sunday September 11, 2011

"NEVER FORGET!"

REST DAY

Jen Deadlifting 175#! Nice Job!

Saturday, September 10, 2011

Saturday September 10, 2011

3 Rounds
800M Run
50 Situps

View Previous Times:
Monday May 16, 2011

I meant to make the WOD:
"Michael"
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

View Previous Times:
Thursday September 23, 2010

Friday, September 9, 2011

Friday September 09, 2011

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the beggining of each round and finish with one.

View Previous Times:
Tuesday July 13, 2010

Thursday, September 8, 2011

Wednesday, September 7, 2011

Wednesday September 07, 2011

4 Rounds
15 Pullups
15 Deadlifts (Body Weight)
400M Run

View Previous Times:
Friday March 25, 2011

Tuesday, September 6, 2011

Tuesday September 06, 2011

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

View Previous Times (similar - w/o pushups and only 1 set of lunges):
Thursday October 01, 2009
The Group! 19 of us!!!