April 19th, 2009
Today’s WOD
“DT”
5 Rounds for time of:
12 Deadlifts @ 155
9 Hang Power Cleans @ 155
6 Push Jerk @ 155
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April 8th, 2009
Today’s WOD
Complete the following for time:
21 Pull ups
21 Burpees
400m run
15 Pull ups
15 Burpees
400m run
9 Pull ups
9 Burpees
400m run
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April 7th, 2009
Today’s WOD
100 Double unders
10 GHD sit ups
80 Double unders
20 GHD sit ups
60 Double unders
30 GHD sit ups
40 Double unders
40 GHD sit ups
20 Double unders
50 GHD sit ups
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April 6th, 2009
Today’s WOD
Complete as many rounds in 20 minutes as you can of:
10 Thrusters @ 95lbs
10 Pull ups
15 Push ups
15 Deads @ 135lbs
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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 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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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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March 6th 2009
Today’s WOD
‘Fight Gone Bad’
3 rounds
1 min wall balls with a 20lbs med ball
1 min SDHP’s @ 75lbs
1 min box jumps 20″
1 min push press @ 75lbs
1 min rowing (count calories)
1 min rest
Complete as many reps as possible for each exercise and do each exercise for 1 minute straight. The time does not stop during the entire workout. Count each rep for each exercise and add up the total number of reps for each round. Count every calorie burned as 1 rep on the rower. Your score is your total amount of reps (+ calories) during the entire workout.
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February 27th 2009
TODAY’S WOD
Overhead Squat 1-1-1-1
Front Squat 3-3-3-3
Back Squat 5-5-5-5
*Increase weight each set so that you are pushed to the limit on your final rep.
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February 26th 2009
TODAY’S WOD
Kettlebell swings @ 1 pood 10, 9,8,…3,2,1
5 Deadlifts @ 225lbs
Hang Power Cleans @ 115lbs 1,2,3,…8,9,10
*First set do 10 KB swings, 5 Deads, and 1 HPC. Second set do 9 KB swings 5 Deads, and 2 HPC’S….last set do 1 KB swing 5 Deads, and 10 HPC’s.
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February 25th 2009
....And don't forget some fruit
TODAY’S WOD
21-15-9
Pull ups
Ring Dips
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