21-18-15-12-9:
Burpees
Hang Clean (65/95)
Hollow Rocks
400m Run (5 laps)
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3.27.2009
3.25.2009
Over & Up
30-20-10:
Overhead Squat (95/65)
V-ups
Pull-ups
Broad Jump to end of court and back each round
3.23.2009
Thrubbin'
One Round:
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
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400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
Post times to comments!
3.20.2009
FRIDAY!
7 rounds of 7:
SDHP (95/65)
Overhead Walking Lunges (each leg)
KTE
Run 3 laps
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SDHP (95/65)
Overhead Walking Lunges (each leg)
KTE
Run 3 laps
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3.19.2009
Just Do It
4 rounds:
20 Jumping Pull Ups
15 Back Squats (135/95)
10 HSPU
Run 400 (5 laps)
20 Jumping Pull Ups
15 Back Squats (135/95)
10 HSPU
Run 400 (5 laps)
Post times to comments!
Matt's injury from 3.5.09:
OUCH!
Being hardcore and finishing the WOD!
3.18.2009
3.17.2009
The Nut
4 Rounds:
15/15 Squat Snatch 20/30lbs
30 Hollow Rocks
15 Pullups
30 Truck Drivers 35/45lbs
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15/15 Squat Snatch 20/30lbs
30 Hollow Rocks
15 Pullups
30 Truck Drivers 35/45lbs
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3.16.2009
3.13.2009
Friday Fatigue
21-15-9:
Front Squat (65#/95#)
Kettlebells (35#)/Truck Drivers (45#)
Push Press (same bar as thrusters)
Burpees
Run 5 laps
Post time to comments!
Front Squat (65#/95#)
Kettlebells (35#)/Truck Drivers (45#)
Push Press (same bar as thrusters)
Burpees
Run 5 laps
Post time to comments!
3.12.2009
Wipe Out
5 rounds:
5 muscle ups (20 dips 20 pullups)
10 overhead squats 95 pounds
20 floor wipers with overhead squat weight
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5 muscle ups (20 dips 20 pullups)
10 overhead squats 95 pounds
20 floor wipers with overhead squat weight
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3.11.2009
3.10.2009
3.06.2009
Outside!
4 rounds of:
1 lap around the field house (about 800m)
10 burpees
15 pushups
25 air squats
Post time to comments!
1 lap around the field house (about 800m)
10 burpees
15 pushups
25 air squats
Post time to comments!
3.05.2009
We need weights!
7 rounds:
10 knees to elbows
20 walking lunges
30 double unders (120 singles)
2 laps around gym
10 knees to elbows
20 walking lunges
30 double unders (120 singles)
2 laps around gym
3.04.2009
AMRAP
AMRAP 20:
5 pull-ups
5 burpees
Sprint down and back in the gym.
Post number of rounds to comments!
5 pull-ups
5 burpees
Sprint down and back in the gym.
Post number of rounds to comments!
3.03.2009
3.02.2009
2.25.2009
Burn It Up
5 rounds of the following:
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups
Outside on the track!!
Compare times to 8.7.08 and 7.18.08
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups
Outside on the track!!
Compare times to 8.7.08 and 7.18.08
2.24.2009
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