ROD 082710


Friday 27Aug10


Happy Friday

Four rounds for time of:
  5 KB Renegade rows
10 Dbl KB Front Squats 
15 Pushups
20 Hand to hand KB swings
25 Sit-ups

Let’s all get ready for this event.

Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!


Feeling gratitude and not expressing it is like wrapping a present and not giving it.



  1. 17:30 thought I was gonna die lol

  2. Nancy – 17:03? time for friday, 8/27/10’s workout

  3. Mar<317:13

  4. matt- 14:37

  5. 17:11 time for thurs nite… fun workout, loved the punches on heavy bag/mitts…Nancy

  6. Last night our members couldn’t decide on which ROD to perform (Tabata Boxing or Burpee,Swing,Sit-up & Run)so we decided to add 100 punches to the ROD Burpee, Swing, Sit-up & Run.

    The ROD looked like this;

    5 rounds for time of:

    100 punches on the heavy bag
    100M Run
    10 Burpees
    20 Mountain Climbers
    20 Air squats
    20 Sit-ups

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