Ab matt sit ups
https://www.youtube.com/watch?v=eluc-f4H2Io

5 rounds
run 400m
20 wall ball sit ups
25 sit ups
20 bicep curls

5 rounds
run 400m
10 box jump burpees
20 DU or 60 singles

Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

This weeks schedule-
Tues, Wed 8:00
Fri - Whatever time works for everyone
Sat and Sun

This was kind of fun ;-)
You had to move 350 pounds 50 yards and back again- total of 100 yards
We picked up the weight at the edge of the garage and carried what we could to Cook street, dropped the weight and ran to the 400m mark, turned around picked the weight back up and carried it back to the garage. Each time you grabbed weight you wanted to pick up as much as you could so you would accumulate the 350 pounds as quickly as possible. We carried kettle bells, dumbells, wore the weight vest and carried weight, bars with plates, plates, etc.

42, 30, 18
wall balls
sumos
box jumps
push press
row cal

4 rounds ( was suppose to be 5)
25 kettle bell
25 ghd sit ups
25 bk ex or good mornings
25 knees to elbow

Everyone's sore and tired so we will skip tomorrow
This weeks schedule- Let me know when you can come
Tues and Friday 8:30 (or whatever time you need) I might be able to do one other day during the week.
Sat and Sun

I have spoken to a few of you about how I have decided to change the way I eat and a lot of it has to do with some health issues that I am dealing with but also I needed to loose a few pounds and I wanted to feel better.  I am not following the eating plan 100% because I am not about to give up my glass of wine but I am about 97%. I have experienced a huge difference in how I feel, I don't get that sluggish tired feeling in the afternoon, I am feeling strong during my workouts, sleeping great and I have lost the weight I wanted to loose (getting back to what I am use to weighing)


http://whole30.com/whole30-program-rules/
http://robbwolf.com/what-is-the-paleo-diet/


Craig and I have listened to several people talk about how they have been cured from many diseases by just changing the way they ate.

7 rounds
6 ttb
run 100m w/12lb ball
6 KTE
run 100m w/12lb ball
20 sit ups w12lb ball
run 100m w/12lb ball

5 rounds of:
5 minutes of rowing
5 minutes of rest- We did 3 min of rest

Hi Girls! We are back. So glad you kept working out, cant wait to try your workouts!
This weeks schedule (little different)
Tues, Wed, Fri, Sat and Sun
We can do 8:30 unless someone needs earlier or later. Let me know if you do and we will change it, want to make sure everyone that wants to come can :-)

For Time (20 min Cap):

10 OH squats
20 DU (60 singles)
30 kb swings
40 push ups
50 pull ups
40 push ups
30 kb swings
20 DU (60 singles)
10 OH squats

5 rounds:

400m run
20 kb swings
20 box jumps

Sandbag  (w/o courtesy of Dawn):

4 rounds:
run 400m w/10lb ball
20 push ups w/10lb ball
30 lunges w/10lb ball
25 situps w/10lb ball

Hi Girls! This weeks schedule:

Mon Wed Fri at 8:00 am - Dawn and I will be picking workouts!

Let us know if you can make it!

No workout Sunday
We will be gone Mon-Fri. LA will be in charge of the workout's, I will let her post the schedule.
We will be here Sat and Sun, I'll check in later in the week to see if anyone is interested in a weekend wo. I'll be missing everyone.
Post your workouts!

4th of July-
Thinking of doing a workout at 8:00. There is a parade that you can participate in that goes by our house at 9:30 (nothing fancy I don't think). You are welcome to come with bikes, walk, ride a horse, just watch or whatever! Guys are welcome also, Craig is going to workout at that time as well.
Let me know who can come!