Thursday 120531

"Manion"
Seven rounds for time of:
400m Run
29 Back squats 135 lbs / 95 lbs

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Wednesday 120530

For time of:
2,000m Row
50 One legged alternating squats
30 Hang power clean 255 lbs / 155 lbs
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Tuesday 120529

"Kelly"

Five rounds for time of:
400m Run
30 Box jumps 24" / 20")
30 Wallballs 20 lbs / 14 lbs

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Saturday 120526

"Murph"

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition as needed.

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Friday 120525

"JJ"
1 Squat clean 185 lbs / 125 lbs
10 Parallette handstand push-ups
2 Squat clean
9 Parrellette handstand Push-ups
3 Squat clean
8 Parallette handstand Push-ups
4 Squat clean
7 Parallette handstand push-ups
5 Squat clean
6 Parallette handstand push-ups
6 Squat clean
5 Parallette handstand push-ups
7 Squat clean
4 Parallette handstand push-ups
8 Squat clean
3 Parallette handstand push-ups
9 Squat clean
2 Parallette handstand push-ups
10 Squat clean
1 Parallette handstand push-ups
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Thursday 120524

Three rounds for time of:

20 Med Ball Clean and Jerks, 20 lbs / 14 lbs
20 Double-unders
20 Med Ball Clean and Jerks, 20 lbs / 14 lbs
20 V-sit-ups

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Wednesday 120523

"Fran"

21-15-9
Thrusters 95 lbs / 65 lbs
Pull-ups

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Tuesday 120522

 

Seven rounds for time of:

4 Snatchs 65 lbs / 45 lbs
4 Overhead squats 65 lbs / 45 lbs
4 Sumo deadlift highpull 65 lbs / 45 lbs
16 Sit-ups

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Monday 120521

"Tabata Task"

100 Box jumps 24" / 20"
75 Pull-ups
50 Clapping push-ups
25 Burpees

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Saturday 120519

Post results to comments

Friday 120518

As many rounds as possible in 15 minutes of:

1 Rope climb
15 Push-ups

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Thursday 120517

For time of:
400m Run
21 Thrusters 95 lbs / 65 lbs
21 Pull-ups
300m Run
15 Thrusters 95 lbs / 65 lbs
15 Pull-ups
200m Run
9 Thrusters 95 lbs / 65 lbs
9 Pull-ups
Post time to comments.

Wednesday 120516

For time of:

800m Run
Then....10 rounds of:
10 Handstand push-ups
10 Pistols
Followed by:
800m Run

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Monday 120514

"Paul"

Five rounds for time of:

50 Double-unders
35 Knees to elbows
20yrd Overhead walk 185 lbs / 125 lbs

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Friday 120511

 

For time of:

800m Run
Then..
10 Rounds of:
10 Pull-ups
10 Ring Dips
Followed by:
800m Run

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Thurday 120510

"Diane"

 

21-15-9

 

Deadlift, 225 lbs / 155 lbs

Handstand Push-up

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Wednesday 120509

As many rounds as possible in 15 min of:

10 Goblet squats 1.5 pd / 1.0 pd
10 Double under
10 Sit-ups

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Tuesday 120508

"Helen"

Three rounds for time of:

400 meter Run
21 Kettlebell swings 1.5 pd / 1.0 pd
12 Pull-ups

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Monday 120507

"Pheezy"
Three rounds for time of:
5 Front squats 155 lbs / 115 lbs
18 Pull-ups
5 Deadlifts 225 lbs / 155 lbs
18 Toes to bar
5 Push jerks 155 lbs / 115 lbs
18 Hand release push-ups
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Saturday 120505

Partner WOD

For time:

Run 800m then,

Two rounds of:
20 Partner Deadlift, 300 lbs / 200 lbs
30 Partner Pull-ups, each
Partner Tire Drag, 50m
20 Partner Sit-ups, each

then Run 800m

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Friday 120504

For time:

30 Squat Clean and Jerks, 155 lbs / 105 lbs

then

Three rounds of:

20 Double-unders
20 Kettlebell Swings, 1.5 pd / 1.0 pd

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Thursday 120503

Five rounds of:

50 ft Walking lunges
21 Burpees

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Wednesday 120502

Five rounds for time of:

50 meter Bear crawl
50 Squats

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Tuesday 120501

For time of:

42 Box jump burpees 24" / 20"
42 Turkish get-ups
42 Toes through rings
42 Handstand push-ups
42 Donkey kicks

Post time to comments.