MONDAY 2-11-13 “Annie” For time: 50-40-30-20-10 Double Unders* Sit-ups *If you can’t do very many Double Unders but you can do some, try them all and count each attempt. If you can’t get any Double Unders do 3:1 Singles TUESDAY 2-12-13 Shoulder Press 3-3-3-3-3-3-3 Mom wod: 5 Rounds for time: 10 Shoulder Press (75) 10…

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MONDAY 2-4-13 3 Rounds for time: 30 Pull-ups 30 Deadlift – 155#* 30 Box Jumps – 24″* * try to scale only as needed TUESDAY 2-5-13 7 Rounds for time: 10 Med Ball Cleans 10 Burpees WEDNESDAY 2-6-13 “Gwen” 15-12-9 Clean & Jerk (choose your own weight) Touch and go on the floor only, no…

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MONDAY 1-28-13 For Time: 15 Thrusters (135, 95) Row 250 meters 20 Thrusters (95, 65) Row 500 meters 30 Thrusters (65, 45) Row 1000 meters TUESDAY 1-29-13 3 Rounds for time: 25 Dumbbell Shoulder Press (45, 30) 20 Double Unders WEDNESDAY 1-30-13 “Sean” 10 Rounds for time: 11 Chest to Bar Pull-ups 22 Front Squats…

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MONDAY 1-21-13 “Mary” AMRAP in 20 minutes: 5 Handstand Push-ups 10 Pistols 15 Pull-ups TUESDAY 1-22-13 “Etta” 30-20-10 Deadlift (185, 125) Box Jump (24, 20) Push-up WEDNESDAY 1-23-13 for time: 30 Handstand Push-ups 40 Pull-ups 50 Kettle Bell Swings (53, 35) 60 Sit-ups 70 Burpees THURSDAY 1-24-13 Front Squat 1-1-1-1-1-1-1 mini wod: “Death by Front…

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MONDAY 1-14-13 “Fran” For time: 21-15-9 Thrusters (95, 65) Pull-ups TUESDAY 1-15-13 5 Rounds of: 30 Kettle Bell Swings (53, 35)* in 1 minute or less 1 minute rest * penalty for not getting 30 KB Swings in the minute = 15 Burpees to be completed after the last minute rest WEDNESDAY 1-16-13 For time:…

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Hi, Lydia Meece here, my mom, Laura Meece, is the new manager of Southeast Fitness and Conditioning and we wanted to try a new type of post about the Paleo/healthy food recipes we’ve been trying recently. Some work decidedly better than others but we tinker, substitute, and experiment. My mom recently had friends over and…

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