WOD: Complete 4 rounds for time of: 400 meter run 30 squats 20 pull-ups Post time to complete to comments. (scale as needed so as not to exceed a 20 minute cut-off)
Yearly Archive: 2010
Dec
16
Dec
15
101216
WOD: Complete the following for time: 30 Hang Power Cleans, 135#, 95# 60 Ball Slams 20#, 14# 90 Sit-ups Post time to complete to comments.
Dec
14
Helen : 101215
WOD: “Helen” 3 rounds for time of 400 meter run 21 Kettlebell Swings 12 Pull-ups Post time to complete to comments.
Dec
13
101214
WOD: 30, 25, 20, 15, 10, 5 reps for time of: Paralette Push-ups Knees-to-elbows Post time to complete to comments.
Dec
12
101213
WOD: Pressing Snatch Balance 3, 3, 3 Heaving Snatch Balance 3, 3, 3 Snatch Balance 3, 3, 3 Post loads to comments.
Dec
10
Open to guests! Saturday – 101211
A new beginners’ benchmark… some sandbags, and/or some wicked burpree-cleans? Multiple choice Saturday is here!
Dec
09
“Diane” : 101210
WOD: “Diane†21-15-9 Deadlift 225/155 Handstand Push-ups Post time to complete to comments.
Dec
08
101209
WOD: Complete 5-7 sets of 3 Front Squats and 1 Jerk resting as needed between sets. These are “Max Effort†lifts. Front squat will be taken from the rack. Complete all three front squats and the one Split Jerk before resting. Post loads of each set to comments.
Dec
07
101208
WOD: Complete each for time resting no more than 3 minutes between efforts: Run: 1600m 800m 400m 200m Post times of each run to comments.
Dec
06
101207
WOD: 4 Rounds for max reps: 1 minute GHD Sit-ups 30 sec rest 1 minute Toes-to-Bar 30 sec rest 1 minute floor wipers, 135#/95# 30 sec rest (Score TOTAL of all reps for all rounds; every touch counts on the floor wipers)
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