WOD Monday 033108

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

WOD Sunday 033008

Rest Day!

Sorry guys, been away for a couple of days.

WOD Thursday 032708

"Filthy Fifty"

For time:

50 Box jumps 24" box
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push presses, 45lbs
50 Back extensions
50 Wall ball shots, 20lb ball
50 Burpees
50 Double-unders

Post time in comments:

WOD Wednesday 032608

Complete as many rounds as possible in twenty minutes.

400 meter run
Max rep pull-ups

*Post rounds in comments.

WOD Tuesday 032508

"Barbara"

Five rounds, each for time.

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Three minute rest between rounds.
*Post times for each round in comments.

WOD Monday 032408

For time:

120 Pull-ups
120 Dips

*Post time in comments.

WOD Sunday 032308

Rest Day!

Take another rest day everybody. It's Easter, spend today with your family, friends and other loved ones! We'll see you again tomorrow, and be ready, it's gonna be a smoker!

Happy Easter!
RVCF

WOD Saturday 032208

Rest Day!

WOD Friday 032108

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

WOD Thursday 032008

Four rounds for time.

400 meter run

2 minute rest

*Post times in comments.

WOD Wednesday 031908

"Cindy"

As many rounds as possible in 20 mins.

5 pull-ups
10 push-ups
15 Squats

*Post completed rounds in comments.

WOD Tuesday 031808

Rest Day

WOD Monday 031708

"Nate"

Complete as many rounds as possible in 20 minutes.

2 Muscle-ups
4 Handstand push-ups
8 2-pood Kettlebell swings.

Post rounds completed to comments.