Monthly Archives: March 2009

WOD 200m run/row 40 Pull-ups 400m run/row 30 Pull-ups 800m run/row 20 Pull-ups All workouts will be scaled based on your level of fitness. Post time to comments.

WOD “Freddy’s Revenge” 5 Rounds for time 185lbs from shoulders to overhead anyhow, 5 reps 10 Burpees All workouts will be scaled based on your level of fitness. Post time to comments.

WOD “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Post time to comments. There were some nice PR’s set yesterday. We’ve been more ME focused over the last 3 weeks and everyone made … Continue reading →

WOD Back Squat 1-1-1-1-1 Shoulder Press 1-1-1-1-1 We had some nice PR’s set during Monday’s DL, lets carry that into today! Post loads to comments.

WOD For time 21-15-9 Weighted ring dips 30# Weigted pull-ups 30# Scale as needed to allow for strict form on both movements.

WOD 3 rounds for time 400m run 20 over head kb swings 20 knees to elbows

WOD Deadlift 1-1-1-1-1 This is what we’ve been working up to, increase weight on each set and go HEAVY!!! then… For time 40 Thrusters 45# 40 Pullups Post weights and time to comments.

Three rounds for time: 500m row 40 Push-ups 30 Sit-ups Post time to comments.

WOD Back squat 3-3-3-3-3 Shoulder press 3-3-3-3-3 Post loads to comments.

WOD 3 rounds for time 30 KB Swings 24kg 20 Pull-ups Post time to comments