March 31st, 2009
Today’s WOD
‘Angie’
For time complete the following:
100 pull ups
100 push ups
100 sit ups
100 air squats
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March 30th, 2009
Today’s WOD
For Time:
21 Hang Power Clean’s (HPC) @ 115lbs
400m Run
18 HPC’s @ 115lbs
400m Run
15 HPC’s @ 115lbs
400m Run
12 HPC’s @ 115lbs
400m Run
9 HPC’s @ 115lbs
400m Run
6 HPC’s @ 115lbs
400m Run
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March 27th 2009
Laurie McGrath of Baden, on her way to winning the Haliburton 100 miler
Today’s WOD
10k run
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Check out www.mapmyrun.com to help find a 10k route.March 26th 2009
Today’s WOD
3 Rounds
10 Squat Clean’s (105lbs boys, 65lbs girls)
5 Burpee’s
10 Overhead Squat’s (105lbs boys, 65lbs girls)
5 Burpee’s
10 Push Press (105lbs boys, 65lbs girls)
5 Burpee’s
Post time of each round to comments.
When scaling the weight, keep it consistent for all three lifts. i.e. if you can do 105lbs for cleans and push press, but can only do 85lbs for o.h squat, then do 85 lbs for all three.March 25th 2009
Today’s WOD
21-15-9
Kettlebell Snatches right arm (1.5 pood boys 1 pood girls)
Kettlebell Snatches left arm
Pull-ups
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You can substitute kettlebell with dumbell snatches, 55lbs and 35lbs.
March 23rd, 2009
Today’s WOD
Strict Press 5-5-5-5
Push Press 3-3-3-3
Push Jerk 1-1-1-1
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March 22nd, 2009
Today’s WOD
3 Rounds for time:
400m run
50 air squats
400m run
100ft of walking lunges
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March 21, 2009
Today’s WOD
For time complete the following:
15-12-9
Thrusters @ 95lbs
Deadlifts @ 225lbs
HSPU’s (Hand Stand Push Ups)
Pull Ups
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Rest DayMarch 19th 2009
Today’s WOD
“Helen”
3 rounds for time
400m run
1.5 pood kettlebell or 55lb dumbell swing- 21 reps (1 pood or 35lb for woman)
12 pull-ups
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March 18 2009
Today’s WOD
5 Rounds for time:
135/95lb Deadlift, 15 reps
135/95lb Hang Power Clean, 12 reps
135/95lb Front Squat, 9 reps
135/95lb Push Jerk, 6 reps
Post time to comments.
March 17th 2009
Today’s WOD
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest percisely 3 minutes between each round.
Post time for each of the 5 rounds.
March 14th 2009
Today’s WOD
5 rounds for time:
50 Air squats
25 Sit ups
400m run
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March 13th, 2009
Old school
Today’s WOD
“Lynne”
5 Rds of:
BW Bench Press Max Reps
Pull Ups Max Reps
3 min rest
Do as many reps as possible @ bodyweight (BW) for bench press with no rest. Once you can no longer do any more, rack the weight, and do as many consecutive pull ups as possible. Then rest 3 minutes. Do this for 5 rounds and add up your total number of reps from each round to get your score. If you are unable to bench press your BW, scale as needed.
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Rest DayMarch 11th 2009
Today’s WOD
30 Burpees
5 Pull-ups
25 Burpees
10 Pull-ups
20 Burpees
15 Pull-ups
15 Burpees
20 Pull-ups
10 Burpees
25 Pull-ups
5 Burpees
30 pull-ups
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March 10th 2009
Medicine Ball Cleans…[wmv][mov]
Today’s WOD
Running ‘Lucky 7′
Seven rounds for time:
7 push-ups, 7 med-ball cleans, 400m run.
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March 9th 2009
Today’s WOD
Double-under progression
Using a continuous running clock, do 1 double-under the first minute, 2 the second, continue until you can no longer complete the amount of double-unders for the given minute. i.e.15 double-unders in the fifteenth minute.
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