Thursday 5/27/10

Skill Work:
Running Form

Strength:
Jerk 2x2x2x2x2x2

Met-con:
2 Rounds:
400m Run
100 Jump Ropes
12 Burpees

Cash Out:
1:30 L-Hang

Tuesday 5/25/10

Skill Work:
Jerk
Rowing Form

Strength:
Power Clean 2x2x2x2x2x2

Met-con:
AMRAP 10:00-
5 Floor to Overhead (135#)
15 Box Jumps (24")

Cash Out:
500m Row

Thursday 5/20/10

Skill Work:
Power Clean
Squat Therapy
Front Squat

Met-Con:
5 Rounds for time:
10 KB Swings (53#)
10 Pullups
10 Box Jumps (24")

Cash Out:
30 GHD Situps

Tuesday 5/18/10

First day of the summer program! We had some awesome performances today

Skill:
Deadlift
Squat Therapy
Hang Power Clean

Strength:
Hang Power Clean 3x3

Met-Con:
21-15-9 reps of...
Burpees
Push Press (95#)

Cash Out:
1:30 Weighted Plank (45#)

Summer Special!

Well college guys, it's now summer, and it's time to get working on those muscles again. And since I know you need to save your money for important things like beer, we are offering a special discounted price for a Swole Patrol summer membership. You can now have a three month membership between May 18th and August 19th for the one low price of $100! This includes two 1-hour workouts a week at Crossfit Denton County, tips on diet and nutrition, and a complementary exercise program that you can do at home or at your local gym . Don't miss out on this opportunity! Email MattBrisebois@yahoo.com to register.

Thursday 5/13/10

Run 800m
Row 500m
Sled Drag 200m (70#)
Farmers Carry 100m (65# Barbells)
Sled Drag 200m (70#)
Row 500m
Run 800m

Tuesday 5/11/10

Rack Jerk 1x1x1x1x1x1x1

As many reps as possible...
3:00 Deadlifts (275#)
2:00 Weighted Pullups (45#)
1:00 Handstand Pushups

Cash Out:
30 GHD Situps

Thursday 5/6/10

5 Rounds, each for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3:00 between each round

Tuesday 5/4/10

Skill Work:
Handstands
Hand Walking

Hang Power Snatch 5x5x5

7 Rounds:
5 Hang Power Cleans (155#)
100m SPRINT
Rest 1:00

"I saw this toilet bowl. How many times do you get away with this — to take a woman, grab her upside down, and bury her face in a toilet bowl? I wanted to have something floating there ... The thing is, you can do it, because in the end, I didn't do it to a woman — she's a machine! We could get away with it without being crucified by who-knows-what group." - Arnold describing a scene in "Terminator 3"

Thursday 4/29/10

Push Jerk 7x7x7

2 Rounds:
Run 800m
Row 1000m

Cash Out:
30 Toe to Bars

Tuesday 4/27/10

Max Height Box Jump

Max Height Vertical Jump

"Grace" For Time:
30 Floor to Overhead (135#)