Monthly Archives: May 2009

WOD 400m run 21-15-9 Box jumps Slam ball Push-ups 400m run Today’s 3 o’clock WOD will be at the Soccer field.

WOD 5 rounds 5 Thrusters 155# 10 Ring Dips Post time to comments.

WOD 3 Rounds for time: 200m run 10 Med Ball Press 20 Med Ball Push Press 30 Med Ball Push Jerk Today’s WOD will be at the Mather Sports Complex soccer field at 3:00, off International drive. Call or txt … Continue reading →

WOD Power Clean 3-3-3-3-3 Touch and go no resting the bar between each rep. Then… 4 rounds 12 Burpees 12 Pull-ups 12 Box Jumps

WOD For time 21 Thrusters 115# 21 Box Jumps 15 Push Press 115# 15 Burpees 9 Power Cleans 115# 9 Chest to Bar Pull-Ups Post time to comments.

WOD 3 Rounds 20 Squat Jumps 30 Sit-ups 40 Push-ups Post time to commemts.

WOD 400m run 30 BW Deadlifts 800m run 20 BW Deadlifts 1600m run 10 BW Deadlifts Post time to comments.

WOD 3 Rounds for time: 5 Clean & Jerk 165# 10 Ring Dips These are full squat cleans, not power cleans, scale weight as needed to allow for strict form. Post time to comments.

WOD 21-15-9 Box Jumps 20in. Kettlebell Swings 53# Sumo Deadlift High-Pull 75# Post time to comments.