"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Post time to comments.
Compare to 090416.
Marie is finishing up here 2nd Tri-mester Complete AMRAP in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090825
Bootcamp is once again in full swing!!
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.
Congratulations to everyone who participated
In FGB4 yesterday! We raised nearly $7000 for
The Wounded Warrior Foundation and Prostate Cancer
Research!!! Thank you for your efforts and also a big
thank you to AAFES New Car Sales who were generous
enough to sponsor us .10 cents a point for every point
earned!!!
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three
exercises in all rounds.
Compare to 080910.
Ron and Ronnie have spent the
majority of 2009 with us, but
unfortunately like nearly everybody
who comes here their time is up and
its time to leave us! Thank you both
for always having a great attitude and
giving your all every time you came in!
Athletes I have an Olympic Weightlifting
Cert. lined up for early April but first we
need to sell out the Gymnastics Cert...
This is what everybody wanted and we
made it happen now lets get it sold out
so that it makes it easier for us to get
these specialty certs out here.
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090705
Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.
We are only a couple days away!!!
First WOD for FGB4 Fundraiser will be
at 1200 on Saturday!! We will run
3 stations @ a time! 2 Rx'd
and 1 Scaled. We will continue
successive WODs until we run out of
athletes. For those athletes doing
Games Training, This will be a 2
WOD day.... hope you packed a lunch!!
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
Level 1 Cert. Trainer Circle.
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712
Learning the GHD @ the Level 1 Cert.
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090626.
Level1 Certification Seminar!!
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 090516.
Super Trainer Kay getting the bar to overhead!!!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes
between each round.
Compare to 090526.
Push Jerk 3-3-3-3-3 reps
Post loads to comments.
For those of you who were concerned or 
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
At the end of a 40 minute team WOD, 6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one
foot above your reach for the
burpees. Jump and touch the
bar for each burpee rep.
Post time to comments.
Compare to 041027
Affiliate Team/ Anniversary Training WOD.
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Happy Anniversary CFA!!! It's been an 
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430
Matt is quickly becoming CFA's Poster For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row
efforts with a 1 mile run, 800 meter run and
a 400 meter run.
Post time to comments.
