WOD
Monday 100111
Three rounds for time of:500m row21 Burpees400m run
Post time to comments.
Dan and Joylyn are super excited that the new rowers are in .
Of course...
Sunday 100110
Five rounds for time:
50 Double-unders
25 Wallballs, 20# (14#)
Post time to comments.
Stef gets creative with learning to keep her back flat.
Don't forget today...
Saturday 100109
"Xacha"
For time:
Run 800m
20 Man-eaters, 40#/25#
Run 400m
20 Man-eaters, 40#/25#
Run 800m
A single man-maker is comprised of a dumbell push-up, renegade row (each arm once), dumbell squat...
Friday 100108
50 - 30 - 10 reps for time of:
Jumping pull-ups
Thrusters, 45#/33#
Jumping lunges
Post time to comments.
Casey - more flexible and more powerful... and snatchin' heavy.
Rhabdomyolysis
Hopefully...
Thursday 100107
"Olympic Total"
Snatch 1 - 1 - 1 reps
Clean & jerk 1 - 1 - 1 reps
Warm up to an opening weight that you're comfortable...
Wednesday 100106
Each Round for time:
21 Back squat, bodyweight21 Push-up
REST
15 Front squats, bodyweight15 Ring dip
REST
9 Overhead squats, bodyweight9 Handstand push-up
Post time for each round to comments.
Dan...
Tuesday 100105
Three rounds, 21 - 15 - 9 for time:
Push press, 135# / 95#
Burpee
Post time to comments.
Jaime jumping her wallball so high you can't even see...
Monday 100104
For time:
Run 400m
40 Medicine ball clean & wall ball, 20#/14#
Run 200m
40 Medicine ball clean & wall ball, 20#/14#
Run 400m
Post time to comments.
Donna, an avid...
Sunday 090103
"Chelsea"
On the minute for 30 minutes perform:
5 Pull-ups
10 Push-ups
15 Squats
Continue as long as you can finish the assigned reptitions within 1 minute. You may...
Saturday 100102
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Kettlebell swings 24Kg (16Kg)
Burpee hurdles...