WOD Wednesday 043008

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds to comments:

WOD Teusday 042908

Sorry about this weekend guys, with the fights and all it got pretty busy!
Well anyway, here we go.

Run 5K

Post time to comments.

WOD Thursday 042408

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD Wednesday 022308

Rest Day

WOD Tuesday 042208

For time:

x 3 Rounds

10 Burpees
100 Jump Rope
50 Squats
20 Situps
25 KB Swings (L/R)
20 Pullups
20 Box Jumps
20 Pushups **400m Run**

*Post times to comments

WOD Monday 042108

Back Squat 5-5-5-5-5 reps

Post loads to comments.

WOD Sunday 042008

Shoulder press 3-3-3-3-3 reps

Post loads to comments

WOD Saturday 041908

Rest Day

WOD Friday 041808

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD Thursday 041708

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

WOD Wednesday 041608

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

WOD Tuesday 041508

Rest Day

WOD Monday 041408

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD Sunday 041308

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

WOD Saturday 041208

Run 10 K

Post time to comments.

WOD Friday 041108

Rest Day

WOD Thursday 031008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD Wednesday 040908

Sorry about yesterday guys.....

But here it is for today.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

WOD Monday 040708

Rest Day.

WOD Sunday 040608

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD Saturday 040508

For time:

The 300 Workout:

50 Box Jumps
50 Push Press
50 Air Squats
50 Sit Ups
50 Push-Ups
50 Deadlifts

Post time in comments

WOD Friday 040408

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

WOD Thursday 040308

Rest Day

WOD Wednesday 040208

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

WOD Tuesday 040108

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.