April 8th, 2009

body-types

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

annie-thrusters

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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April 4th 2009

6a00d8344c240353ef00e54f4e7cbb8834-800wi

Today’s WOD

‘Run Grace Run’

1 mile  run

30 clean and jerk (95lbs boys, 65 lbs girls)

1 mile run

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April 3rd 2009

jox-box-jump-225x300

Today’s WOD

Work in three 5 minute intervals, resting 1 minute between each one.

Complete as many rounds in 5 minutes as you can
15 kettlebell swings(1.5 pood boys, 1pood girls)
15  20″ box jumps
rest 1 minute
Complete as many rounds in 5 minutes as you can
15 pull-ups
15 squats
rest 1 minute
Complete as many rounds in 5 minutes as you can
15 deadlifts (135lbs boys, 95 lbs girls)
15 double-unders

Post number of rounds for each 5 minute interval to comments.