Monthly Archives: April 2009

WOD For time 21-15-9 of: 185# Deadlifts Burpees Post time to comments.

WOD “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups

WOD Shoulder Press 1-1-1-1-1-1-1 reps Increase weight on each set, go heavy!

WOD Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips Times:   Johnny 8:13 Mike @asst. 8:37 Jason Z. @asst. 13:42 Mark @asst. 17:49

“Team” WOD 400m weighted run 60 Front Squats 95# 400m weighted run 60 Wall Ball 20# 400m weighted run 60 Burpees Only one person works at a time, moving to the next movement when all 60 reps are complete. The … Continue reading →

WOD 4 Rounds for time: 20 Renegade Row Push-ups 30 Sit-ups For the rows, pick a dumbell/kb weight that is will allow you to maintain strict form. We’ll cover the movement during the warm-up. Time:   Jason C. @body weight … Continue reading →

WOD Every minute on the minute perform the Hang Power Snatch using 95# adding 1 rep for each minute until you fail to complete the required amount, i.e. minute 1 do one power snatch, minute 2 do two power snatches, … Continue reading →

WOD Deadlift 5-5-5-5-5 then… 3 rounds for time 20 Box Jumps 20in 15 Knees to elbows 10 Burpees Post loads and times to comments. Everyone did a great job during Monday’s WOD! The weights were heavy, and the weather was … Continue reading →

WOD For time: 3 rounds of 7 Thrusters 135# 7 Pull-ups…then (200m run) 3 rounds of 5 Thrusters 135# 5 Pull-ups…then (200m run) 3 rounds of 3 Thrusters 135# 3 Pull-ups…then (200m run) All workouts will be scaled based on … Continue reading →

WOD “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups All workouts will be scaled based on your level of fitness. Times:   Johnny 8:04 Jason C. … Continue reading →