index

Snow-vs-Sun

Tue, 09 Mar 2010 22:54:49 +0100

21-15-9 reps for time of:
Pullups
Burpees
Overhead Walking Lunges 45/25

Double up

Mon, 08 Mar 2010 16:51:37 +0100

20-40-60 reps for time of:
Squats
Sit-ups
Push-ups

Benchmark Saturday!

Sun, 07 Mar 2010 22:29:36 +0100

"Nancy"
5 rounds for time of:
400m run
15 overhead squats 95/65

Ten

Fri, 05 Mar 2010 21:27:10 +0100

10 rounds for time of:
10 squats
10 situps
10 supermans

Bred for it's skills in magic

Wed, 03 Mar 2010 20:05:42 +0100

Oh, and today we are doing deadlifts!

WOD #4 from the Washington Sectionals
3 attempts of 5 reps done in 20 seconds, must go back down with the bar on every rep.

Jump-Elbows-Land!

Tue, 02 Mar 2010 20:52:48 +0100

For Time:

10 hang cleans
20m broad jump
5 hang cleans
20m broad jump
15 hang cleans
20m broad jump
5 hang cleans
20m broad jump
10 hang cleans

Sectionals Tomorrow, HERE WE GO!!!

Fri, 26 Feb 2010 21:55:15 +0100

Tabata Something Else

8rounds of the following foe EACH of the 4 movements
20 seconds on, 10 seconds off

Pull-Ups
Push-ups
Sit-ups
Squats

Score is Total reps done in the 16 minutes.

OUR ALL AREA WOD! WE PICKED THIS ONE SO REPRESENT!!!

Wed, 24 Feb 2010 05:16:27 +0100

5 rounds for REPS of the following:
1 minute Row(cals=reps)
1 minute deadlift 225/155lbs
1 minute ring dips
1 minute rest

score is TOTAL reps

New game today guys!

Tue, 23 Feb 2010 21:12:48 +0100

500m row for time

rest 5 minutes

Tabata Split Squats
8 rounds for reps of the following:
20 seconds of work 10 seconds of rest
alternating legs every round

Case of the Mondays...

Mon, 22 Feb 2010 16:56:46 +0100

"FRAN"
21-15-9
reps for time of:

Thrusters 95/65 lbs
Pullups