Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips

Compare times to 8.15.08

3-2-1-GO!

Red Devil

3 rounds of the following:

400M Run
5 HSPU (10 Modified)
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU (10 Modified)

Compare times to 8.14.08

21

3 rounds:

21 KB Swings (35/55)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps

Compare times to 8.13.08!

Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)

Compare times to 8.12.08

Cindy

20 min AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Compare times to 8.11.08!

Niner

9 rounds:

5 Deadlifts (185/115)
5 Thrusters (95/65)
5 Pull Ups
5 HSPU
100m Run

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Last WOD of '08!

10 rounds:

20 Mountain Climbers
10 Pull Ups
5 Gut Busters

Post time to comments!

Happy New Years Eve!!

Twisted Fifty

400m Run
50 Thrusters (65/45)
50 Push Ups
50 Box Jumps
50 K.B. Swings (53/35)
50 Ball Slams
50 One Arm D.B Snatch (25 EACH)
50 SDHP (65/45)
50 Burpees
400m Run

3-2-1-GO!

Gina

4 Rounds:

400M Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(F=65lbs M=95lbs)

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LSB's

AMRAP in 20 minutes:

15 Push Press 55lbs/75lbs
10 Wall Ball Shots 14lbs/20lbs
5 KTE
200M Run


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Recovery

3 rounds:

21-15-9:
Bench Press
Push Press

50-50-50:
Air Squats

Rachel

3 Rounds:

400m Run
30 KB Swings
30 Squat Jumps
30 Push Ups

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Adriana

20 Min AMRAP:

10 Squat Cleans (45#/65#)
10 Pull Ups

3-2-1-Go!

Fantasy

For time:

400M Run
21-15-9 of
Pullups
Burpees
800M Run
21-15-9 of
Deadlifts
HSPU
400M Run

Happy Monday! :)

Torture

For time:

100 Burpees
50 HSPU
200 Air Squats

Good luck guys!!

MetCon

AMRAP in 20 min:

15 Knees To Elbows
15 Box Jumps
15 Double Unders
15 Broad Jumps

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Kim

3 Rounds:

400m Run
20 KB Swings (55#/35#)
20 Pull Ups
20 SDHP (95#/65#)

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Manic Monday

40-30-20-10:

Overhead Squat (95#/65#)
Weighted walking lunges (95#/65#)
Kettle Bell Swings (55#/35#)
Ring push ups

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T-$$$$

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:
200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

3-2-1-GO!!!

E-Dawg

25-15-5-5-15-25

Hang Power Snatch (45#/65#)
Dubs(100 Singles)
Wall Balls

Post time to comments!