Warm-up: 10 minutes of treadmill running (run at 6% grade) Xfit WOD: “The Chief” Max rounds in 3 minutes of: Power cleans, 3 reps (100 lbs / 65 lbs) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
5/12/2011
Interval WOD: C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries Mobility WOD: 10 minutes Tabata stomach Post to comments.

5/11/2011
Warm-up: 30 burpees Xfit WOD: 12 minutes AMRAP of; 20 mountain climbers 20 push ups 20 manmakers once a round is complete jump as high as you can then start the next round. Post rounds to comments.

5/10/2011
Swim WOD: For time swim 2000m Run WOD: 12 minutes at 5k pace plus 4 400M at fastest pace possible. Post to comments.

5/9/2011
Warm-up: EMOM for 7 minutes 1/2 gassers x 3 Xfit WOD: 5 Rounds for time: 11 Up and over box jumps 24″/20″ 10 front squat 95 lb./65 lb. 11 Up and over box jumps 24″/20″ 15 Kettlebell swings 50 lb./25 lb. Post time to comments.
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Peter: Are reps split???...
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Peter: Are reps split???...
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Mo: damn, missing all the good ones!...
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Neil: If you show up you could’ve done 30…but got to...
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