Semper Citius Fitness

Wednesday, 7/15/09

Andrew — Thu, 16 Jul 2009 00:49:51 +0000

4 Rounds:
15 Deadlifts @ 135lbs
30 Squats
1 Lap

Andrew — Wed, 15 Jul 2009 01:27:42 +0000

Bench Press:
5-5-5-5-5

Then:
100 Pushups for time

Andrew — Mon, 13 Jul 2009 21:42:54 +0000

15 minutes AMRAP:
9 Thrusters @ 45lbs
6 Pullups

How many pullups can you do? Chris Spealler can do 106.

Andrew — Fri, 10 Jul 2009 20:37:50 +0000

5 Rounds all @ 45lbs:
8 Deadlifts
6 SDHP
4 Cleans
2 Overhead Presses

If the bar is put on the ground the round must be started over.

Andrew — Thu, 09 Jul 2009 20:35:37 +0000

Shoulder Press:

1-1-1-1-1-1-1

Shoulder Press that.

Andrew — Wed, 08 Jul 2009 20:31:42 +0000

5 Rounds:
10 Thrusters @ 45lbs
15 SDHP @ 45lbs
20 Burpees

Dutch Lowy and Chris Spealler “working out.”

Andrew — Tue, 07 Jul 2009 20:28:18 +0000

21-18-15-12-9-6-3:
35lbs Kettlebell Swing
Sit-ups

Andrew — Fri, 26 Jun 2009 18:25:04 +0000

Deadlift:
5-5-5-5-5

Andrew — Fri, 26 Jun 2009 18:20:09 +0000

4 rounds:
400m Run
50 Squats

Andrew — Wed, 24 Jun 2009 22:10:59 +0000

“Lil Lynne”

5 rounds:
Max Reps 65lbs Bench Press
Max Reps Body Weight Rows

Is it unfair to make an analogy to restaurants when talking about losing weight? Either way this works.