WOD Wednesday September 8th 2010

20 Wallball

15 Sprint Strides

10 Burpees

2 Muscle-ups (5 pullups, 5 dips)

6 rounds

WOD Tuesday September 7th 2010

1 lap around building
10 Front Squat (135/95)
15 situps
20 Box Jumps

5 rounds

Fish-Fry for the Big Guy

A friend of Justin's is hosting a fish fry and his home to help support Justin in his Combat Challenge world dominating tour.

Back by popular demand will be the Kennedy's fish fry!!!!! It will be a fundraiser for Justin Perkins for his combat challenge endeavor to South Carolina. Fun for all ages!! If you have fish bring a fish if you know a fish leave them home! RSVP if possible so we know how much fish to buy. Please respond to Keith Trojanowski at BHCF. Keg will be tapped about 3ish and eat about 5ish. Kennedy's world famous gumbo will be served and whatever you want to bring. And as always remember you and tune a piano but you can't tuna fish!!!

SUNDAY 9/19/2010 @ 115 FRANKLIN ST.

Roid monkeys bodybuilder freak show

Friday Sept, 3 2010 WOD

For Time:

10 Strict pullup
Reverse grip
20 K.B. Swings
20 Russian Twists
W/KB
10 Pushups
X 5 Rounds

*Must also complete a 1000m row during WOD*

Thursday Sept 2, 2010 WOD

For Time:

21-18-15-12-9-6-3

Push Jerk

S.D.H.P

Wednesday Sept. 1 2010

TABATA THIS:

SQUATS

PARTNER SIT-UPS 35/25LBS K.B

PUSH-UPS

SPRINT-STRIDES

(COUNT YOUR LAST 20SEC REPS FOR SCORE IN EACH EVENT. ADD THEM FOR TOTAL SCORE)