April 12th, 2009


                                                                    Flying Burpee’s

G.I. Jane (Greg Amundson)…[wmv][mov]
Today’s WOD

“G.I. Jane”

100 Burpee Pull-ups

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April 10th, 2009



Today’s WOD

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

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

Post total rounds to comments