100 Thrusters (65 lbs.)
Time - 9:12
Wednesday, April 29, 2009
Tuesday, April 28, 2009
Saturday, April 25, 2009
Friday, April 24, 2009
Wednesday, April 22, 2009
Tuesday, April 21, 2009
WOD 79
8 Rounds:
5 Single Arm Snatch (30 lbs.)
5 Handstand Push-Ups
Time - 6:30
2X5 Back Squats (145 lbs., 165 lbs.)
5 Single Arm Snatch (30 lbs.)
5 Handstand Push-Ups
Time - 6:30
2X5 Back Squats (145 lbs., 165 lbs.)
Saturday, April 18, 2009
WOD 78
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 Kettle Bells (53 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders
Time - 36:26
50 Box Jumps
50 Jumping Pull-Ups
50 Kettle Bells (53 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders
Time - 36:26
Friday, April 17, 2009
WOD 77
21-15-9
Dead Lift (195 lbs.)
Box Jumps
Dumbbell Push Press (25 lbs.)
Time - ?:??
3X3 Shoulder Press (95 lbs., 105 lbs., 115 lbs. - failed)
Dead Lift (195 lbs.)
Box Jumps
Dumbbell Push Press (25 lbs.)
Time - ?:??
3X3 Shoulder Press (95 lbs., 105 lbs., 115 lbs. - failed)
Tuesday, April 14, 2009
WOD 76
9 Front Squats (95 lbs.)
6 Pull-Ups
7 Front Squats (95 lbs.)
8 Pull-Ups
5 Front Squats (95 lbs.)
10 Pull-Ups
3 Front Squats (95 lbs.)
12 Pull-Ups
1 Front Squats (95 lbs.)
14 Pull-Ups
Time - 5:57
6 Pull-Ups
7 Front Squats (95 lbs.)
8 Pull-Ups
5 Front Squats (95 lbs.)
10 Pull-Ups
3 Front Squats (95 lbs.)
12 Pull-Ups
1 Front Squats (95 lbs.)
14 Pull-Ups
Time - 5:57
Monday, April 13, 2009
Saturday, April 11, 2009
Friday, April 10, 2009
WOD 73
800m Run
3 Rounds:
1 minute Wall Balls (16 lbs.)
1 minute Pull-Ups
1 minute Dumbbell Snatches (25 lbs.)
1 minute Rest
Total Reps. - 157
3 Rounds:
1 minute Wall Balls (16 lbs.)
1 minute Pull-Ups
1 minute Dumbbell Snatches (25 lbs.)
1 minute Rest
Total Reps. - 157
Wednesday, April 8, 2009
WOD 72
12 Minutes AMRAP
5 Sumo Dead Lift High Pulls (115 lbs.)
1 Squat Clean (115 lbs.)
5 Push Jerk (115 lbs.)
7 Rounds Completed
5 Sumo Dead Lift High Pulls (115 lbs.)
1 Squat Clean (115 lbs.)
5 Push Jerk (115 lbs.)
7 Rounds Completed
Tuesday, April 7, 2009
WOD 71
40 Kettle Bells (53 lbs.)
40 Knees to Elbows
30 Kettle Bells (53 lbs.)
30 Knees to Elbows
20 Kettle Bells (53 lbs.)
20 Knees to Elbows
10 Kettle Bells (53 lbs.)
10 Knees to Elbows
Time - 11:44
4X3 Front Squats (95 lbs., 115 lbs., 135 lbs., 155 lbs.)
40 Knees to Elbows
30 Kettle Bells (53 lbs.)
30 Knees to Elbows
20 Kettle Bells (53 lbs.)
20 Knees to Elbows
10 Kettle Bells (53 lbs.)
10 Knees to Elbows
Time - 11:44
4X3 Front Squats (95 lbs., 115 lbs., 135 lbs., 155 lbs.)
Saturday, April 4, 2009
Friday, April 3, 2009
Wednesday, April 1, 2009
WOD 68
20 Ring Dips
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (95 lbs.)
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (65 lbs.)
Time - 16:15
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (95 lbs.)
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (65 lbs.)
Time - 16:15
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