WOD for Thursday 10-11-2012

10-9-8-7-6-5-4-3-2-1
Deadlift
Ring Dips

WOD for Wednesday 10-10-2012

20 Minute AMRAP

10 Burpees
20 Kettlebell Swings (53#/35#)
30 Double Unders

WOD for Tuesday 10-09-2012

4 RFT

400m Run
15 Push Press (135#/95#)

WOD for Monday 10-08-2012

5 RFT

50 Jumping Squats
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

WOD for Friday 10-5-2012

100 Kettlebell Swings
100 Kettle Side Bends
100 Kettle Bell High Pulls
100 Med Ball Sit Ups

Help Raise Money for Meg Herndon's Family

On Wednesday, October 17 from 10:30am to midnight, anyone who comes in to eat at Buffalo WIld Wings in Cape Girardeau, 10% of ALL sales will go to Meg Herndons family to help with medical bills. It does not cost anyone any extra, so just coming to eat helps Megs family. Please tell your server that you are there on Meg's behalf and they will make sure her family gets the proceeds. Thanks you!!!

WOD for Thursday 10-4-2012

For Time

50m Sprint
10 Burpees
50m Sprint
9 Burpees
50m Sprint
8 Burpees
50m Sprint
7 Burpees
50m Sprint
6 Burpees
50m Sprint
5 Burpees
50m Sprint
4 Burpees
50m Sprint
3 Burpees
50m Sprint
2 Burpees
50m Sprint
1 Burpee

WOD for Wednesday 10-3-2012

In Honor of Navy Seal CPO Mark Carter K.I.A 11 Dec 2007 - Iraq. R.I.P. Sir.

"BADGER"

3RFT

30 Squat Cleans (95/65)
30 Pull Ups
800m Run

WOD for Tuesday 10-2-2012

"Diane"

21-15-9

Deadlfit (225#/165#)
Handstand Push Ups

WOD for Monday 10-1-2012

Row 500m
Run 800m
Row 500m
Run 600m
Row 500m
Run 400m
Row 500m
Run 200m

Jump rope between Row & Run if the rowers are occupied.

Who said retirement is boring???