WOD
Tuesday 091222
Four rounds:
1:30 Row (for calories)
1:30 Sit-ups
Add calories and reps together for all five rounds for your total. Rest as needed between efforts.
Post total to comments.
...
Monday 091221
For max load:
Overhead squat 3 - 3 - 3 - 3 - 3
Build up the overhead squats to at least 80% of your 1RM. ...
Sunday 091220
As many rounds as possible in 12 minutes of:
6 Burpees
6 Knees-to-elbows
Post rounds and fractions to comments.
"Tabata Something Else". Taq, Caylan, Donna, Jen and...
Saturday 091219
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the...
Friday
Complete as many rounds as possible in 12 minutes of:
10 Cleans, 40% of 1 RM
50 Double unders
Post time to comments.
Taq getting vertical before dropping under.
Hoodies are...
Thursday 091217
Five rounds for time of:
400m Run
5 Snatches, 75% of 1RM
15 Push-ups
Post time to comments.
Congratulations to James on his first rx'd WOD with handstand push-ups.
Thanks Catherine for...
Wednesday 091216
As many rounds as possible in 20 minutes:
10 Thrusters, 65#/45#
10 Pull-ups
Post rounds and fractions to comments.
Play time is skill development time without the risk...
Tuesday 091215
Bench press 4 x 3 reps, 80% 1RM
Followed by;
Row 2k for time
Post time to comments.
Jamey and Heather get inverted during a battle with "Diane."
A 2k row...
Monday 091214
"Diane"
21-15-9
Deadlifts, 225# (185#)
Hand-stand push-ups
If prescribed deadlift weight isn't possible at this time, choose 40-45% of 1RM.
Post time to comments.
While we try to be...
Sunday 091213
"Nasty Girls"
Three rounds for time
50 Squats
7 Muscle-ups
10 Hang power cleans 135# (85#)
If you are unable to complete muscle-ups, sub three pull-ups and three...