Monthly Archives: September 2009

WOD For time: 800m run/row 50 Knees to elbows 75 Back Extensions 100 Jumping Pull-ups 800m run/row Post time to comments.

WOD Push Press 5-5-5-5-5 Push Jerk 3-3-3-3-3 Post loads to comments.

WOD Thrusters 3-3-3-3-3 Then For time: 21 Box Jumps 21 Burpees 15 Dead Hang Pull-ups 15 Burpees 9 Sandbag squat snatches 9 Burpees Post time to comments.

WOD 5 Rounds for time: 10 Med Ball Cleans 15 Med Ball Jerks 20 Wall Ball Shots Today’s 3pm class will be done in the park. Post time to comments.

WOD Deadlift 5-5-5-5-5 Push Jerk 5-5-5-5-5 Then 3 Rounds for time: 20 Knees to Elbows 20 Pistols 10 (each leg) Post loads to comments.

WOD 400m run 21 Burpee box jumps 800m run 15 Burpee box jumps 400m run 9 Burpee box jumps Post time to comments.

WOD Hang power snatch 3-3-3-3-3 Weighted pull-ups 5-5-5-5-5 Post loads to comments.

WOD “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments.

WOD Bench Press 3-3-3-3-3 Post loads ro comments.