Friday the 3rd of April, 2009
"Nancy" Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps
Thursday the 2nd of April, 2009
Five rounds for time:5 Handstand Push Ups30 Double undersSprints Complete Ten (10) 40 yard sprints. Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you...
Wednesday the 1st of April, 2009
"Triple Fran"21-15-9Thrusters 95/65Pull upsThree rounds for time.
Monday the 30th of March, 2009
"Fight Gone Bad!" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Squatting Band Row (Reps) In this workout you move from each of five stations after a minute.The...
Saturday the 28th of March, 2009
During a forty five minute block of time work on form and feeling. Perform the following in any order:5 handstands25 ring dips5 muscle ups25 GHD sit ups3 plank holds3 L sits10 plio push ups10 plio pull ups
Friday the 27th of March, 2009
10 rounds for time of:10 Pull-ups10 Ring dips Post time to comments.
Thursday the 26th of March, 2009
Front squat 3-3-3-3-3 reps Post loads to comments.
Wednesday the 25th of March, 2009
The Dumbbell Bear"With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes:5 deadlifts5 hang power cleans5 thrustersPost rounds completed to comments.
Tuesday the 24th of March, 2009
Random fun stuff.Choose your own adventure.Post WOD and results to comments.
Monday the 23rd of March, 2009
"Lynne" Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all rounds.