Monthly Archives: March 2009

WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run/Row 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments.

WOD “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 … Continue reading →

WOD 10 rounds for time of: 10 Pull-ups 10 Ring dips Post time to comments.

WOD From the hopper, for time: 10 Cleans, Run 200m 9 Cleans, Run 200m 8 Cleans, Run 200m etc…until you get to 1 Clean, Run 200m Choose a weight that is challenging, yet can be performed with good form and … Continue reading →

“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments.

WOD “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups This is not for time, so you can rest between each round 2-3 minutes. Post reps for both exercises in all rounds.

WOD For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters All workouts will be scaled based on your level of fitness. Post time … Continue reading →

WOD For time 1000m row then 21-15-9 135# Front Squats Back Extensions Post time to comments.

WOD With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are … Continue reading →

WOD Tabata GHD sit-ups Push-ups Air squats Post total to comments.