Tuesday, August 18, 2009

WOD Wednesday 8/19/09


21-15-9 reps of:

Clean (135lbs rx'd for men)
Ring Dips

Monday, August 17, 2009

WOD Tuesday 8/18/09

Overhead Press 3x3
Push Press 3x3
Push Jerk 3x3


For time:
Row 400m
20 Burpees
30 Ball Slams
40 KB Swings
50 Rope Jumps (or DU's if you can do them)

Post loads and time to comments.

WOD Monday 8/17/09

1/2 Chelsea

5 Pullups (or ring rows)
10 Push ups
15 Squats

Every minute on the minute for 15 minutes (or as many rounds as you can complete in 15 minutes). Post rounds to comments.

Saturday, August 15, 2009

WOD Friday 8/15/09

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wednesday, August 12, 2009

WOD Wednesday 8/12/09

AMRAP in 15 mins of:

3 Hang Power Cleans
5 Pull ups

Post loads and rounds to comments.

Monday, August 10, 2009

WOD Monday 8/10/09

For Time:

Sprint 1 Gasser
21 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
15 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
9 KB Swings, Sit ups, Burpees
Sprint 1 Gasser

Post load and time to comments.

Friday, July 31, 2009

WOD Friday 7/31/09

AMRAP in 15 minutes of:

5 Thrusters
5 Knees to Elbows
5 Tuck Jumps

Post loads and rounds to comments.