Monday 03-31-08 "Fran" 95lbs. Thrusters Pull-Ups 21-15-9 Go for broke. Comments Our MMA training cage. Saturday 03-29-08 2 Rope climbs 7 Box jumps 7 Rounds. Snatch OHS Back squat Deadlift 8 reps each for 5 rounds. 6 x 40 yd resisted sprints. 2 x 300 m row at sub 1:45 pace or repeat. Comments Keith (left) and Nic trade off on tire jumps. Friday 03-28-08 Run 400 m 30 Wall balls 20 Lateral hops 3 Rounds for time. Comments It's go time for the 11 a.m. group! Thursday 03-27-08 Core Warm-up Power Clean/Push Press/Front Squat Combo 2 x 10 Rest 2 minutes in between rounds. Row: 100/250/500/250/100 w/ 45 sec rest intervals. Comments Sue and the crew. Wednesday 03-26-08 Run 400M 21 Box Jumps 15 Thrusters 75 lbs. 9 Sumo High Pulls 75 lbs. 4 Rounds for time Comments Burpee broad jumps. Tuesday 03-25-08 Clean and Jerk 5-5-5-3-3-3-1-1-1 Record Max weight used: Comments Keith Bell attacking the takedown. Monday 03-24-08 "Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Comments Cherry and Dr. Chris training. Friday 03-21-08 30 KB Swings 55lbs. 20 Bodyweight Deadlifts 50 Push Ups 2 Rounds for time: Compare to 3-23-07 Comments Sung, Allen and Megan doing a partner workout. Thursday 03-20-08 Row 250M 21 Pull Ups 15 Burpees 9 Med Ball Squat Jumps 3 Rounds Comments Bradley working from the guard in his first tournament. Wednesday 03-19-08 Run 400M 20 Jump Lunges 20 Push Ups Run 400M 20 Squats 20 Pull-Ups Run 400M,br> 20 Wall Balls 20 Burpees Run 400M Sonia going against the guys. Tuesday 03-18-08 On the minute for 20 minutes: 3 Deadlifts 3 Power Cleans 3 Push Press Active rest. Perform situps. Comments The group that attended the Royce seminar this weekend. Congratulation to everyone who got promoted. Monday 03-17-08 Front Squat 5-5-5-3-3-3-1-1-1 Do 10 ring dips between sets Comments Team-ROC wins the team title at the George Pendergrass. Saturday 03-15-08 30 Knee to elbows 30 Back extensions 30 Sit-ups Run 800 m 3 Rounds of the couplet: 15 Man-makers 2 Rope climbs 4 x 400 m runs with 2 min rest in between. Comments Good luck to Team R.O.C. today at the Pendergrass tournament! Friday 03-14-08 Run 400M 12 Power Cleans 135 21 Push Ups 3 Rounds: Compare to 5-29-07 Comments Nice deadlift setups. Jill is sooo cool. Thursday 03-13-08 Sprint 100yds. 15 Burpees Sprint 100yds. 15 KB Swings Sprint 100yds. 15 Push-ups Sprint 100yds. 15 Tire jumps Sprint 100yds. 15 Push Press 3 Rounds: Compare to 5-30-07 Comments Katie laid out after a tough workout. Wednesday 3-12-08 21 Deadlifts 225lbs. Run 400M 5 Rounds for time: Comments Cury, John and Dan doing assisted 1 legged squats. Tuesday 3-11-08 Run 400M 20 Lunges 15 KB Swings 9 Sumo High Pulls 4 Rounds for time: Comments Saturdays group having fun with Med Ball sit ups. Monday 3-10-08 20 Push Press 20 Weighted Box Steps 5 Rounds for time: Gasser: 30 Burpee Cleans Comments Sung/Alan and Beth/Christine on the wheelbarrows. Saturday 3-08-08 This is a team workout of 3 people per team. 100 Handstand Push ups 150 1 legged squats (each leg counts as 1) 100 20 lbs. Med Ball Sit up. (toss the ball to yor partner each time.) 100 Pull Ups. Each person wheelbarrow walk 100' Your partners should assist you as needed. Time is up when all 3 have finished the wheelbarrow walk. Comments Amber and Travis preparing for the next Grapplher seminar March 22nd. Friday 3-07-08 Burpee Box Jump 24" Wall Balls 20lbs. 21-15-9 Then: Row 100M rest 30 sec. Row 250M rest 30 sec. Row 400M rest 30 sec. Row 250M rest 30 sec. Row 100M Comments Katie working on her power cleans. Thursday 3-06-08 Run 400M 21 Power CLeans 135lbs. 5 Rounds for time: Comments Ward and Doug enjoying burpees. Yeah Burpees!!! Wednesday 3-05-08 Run 400M 21 KB Swings 55lbs. 15 Push Ups 9 Pull-Ups 5 Rounds for time: Comments A Cake congratulating Billy and Jason on their Blackbelts. Tuesday 3-04-08 Deadlift 5-5-5-5-5 Between each set do 10 Double Unders Record highest weight used: Comments Grant, Kingsley and Ben after a hard workout. Monday 3-03-08 Run 400M 21 Push Ups 15 Box Jumps 9 Sumo High Pulls 95lbs. 4 Rounds for time: Comments Billy, Jason, Greg and Spencer. Team-ROC's Blackbelts Saturday 3-01-08 50 Squats 40 PVC OHS 30 OHS w/bar 3 x 5 Heavy OHS 3 x 5 Heavy Thrusters 3 x 45 sec on/ 15 sec off DB HSC Run 1 mile or Row 2K Comments Marvin getting after some "Fran".