Rock Solid

5 rounds of 10:

Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run

Compare times to 7/16

Manic Thursday

21-15-9:

Squat Clean & Press (135#/65#)
Pull Ups
Gut Busters

Compare times to 8.4.08

Hamburgesa

1 round:

5 Pull ups
10 Push ups
15 Squats
200m Run
21 KBS
12 Pull ups
400m Run
75 Wall Balls
400m Run
12 Pull ups
21 KBS
200m Run
15 squats
10 Push ups
5 Pull ups

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Insanity

1 Round For time:

50 Squats
10 Hang Clean (95/65#)
10 Push Press
10 Front Squat
10 Clean & Jerk

50 Squats
25 DB Thrusters
25 Ball Cleans
25 Back Extensions
25 Burpees

50 Squats
20 Wall Balls
20 KB Snatch - 10 R 10 L or Swings
20 Ring Dips
20 High Box Jumps

50 Squats
25 Pull ups
25 Push ups
25 Sits ups
25 Squats Jumps

3-2-1-GO!! And try not to puke!

MLK

5 Rounds:

15 Front Squats (65/95)
10 HSPU(20 modified)
200 m Run
15 Wall Balls
30 Situps

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Two for Wednesday

7 rounds for time:

7 clean thrusters (65#/45#)
7 pull-ups

and then....

4 rounds for time:

10 burpees
10 deadlift (115#/185#)

Nancy

5 Rounds:

400M Run
15 Overhead Squats (65/95)

3-2-1-GO!

Dolce & Gabana

25-15-5
to
5-15-25
to
25-15-5

Squat Cleans (65/95)
Push Press (65/95)
Wall Balls

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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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