10.20.11 Workout

500 meter row
30 chest press(50lbs)
20 deadlifts (175lbs)
30 situps
1000 meter row
25 chest press
20 deadlifts
20 situps
1500 meter row
20 chest presses
20 deadlifts
20 situps

10.19.11 Workout

4 rounds:
500 meter row
10 ring dips
20 back extensions
10 GHD situps
10 ring dips

10.12.11 Workout

WOD: AMRAP 20 minutes:
250 meter row
9 push press (95lbs)
6 burpees
3 laps farmers walk (50 lb dumbells)

5 rounds RX

10.10.11 Workout

4 mile run.

10.9.11 Workout

21-15-9:

500 meter row

pushups

pullups

back extensions 

400 meter run

3 rope climbs

double unders

10.8.11 Workout

5 rounds:
1 power clean (155lbs)
3 hang squat cleans
2 jerks

rest 2 minutes then repeat for a total of 10 rounds

10.6.11 Workout

Strength: Weight dips 5x5

WOD:
3 rounds:
30 double unders
10 front squats(135lbs)
10 burpees