Friday 090731

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Wednesday 090729

Run 10 K
Post time to comments.

Tuesday 090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

MONDAY 090727

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday 26 July

technically a rest day. i rested yesterday. so:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

FRIDAY 090724

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

THURSDAY 090723

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

weds 22 july

supposed to be rest day but mcgarry challenged me last night.

the matt mcgarry challenge

3 rounds for time:

50 sit ups
50 push ups
50 air squats

his time: 28 mins

TUESDAY 090721

Deadlift 1-1-1-1-1-1-1 reps

Monday 20 July

wod was for a 5k. clearly i didnt do that.

brian's made up wod:

AMRAP in 20 mins -

body weight bench press - 15 reps

70lbs cable crunches

got 5 rounds + 5 more bench press.

cashed out w/ 15 reps back extension, 20 reps 35lbs kb obliques...down by 5 reps up by 10 lbs to 55lbs kb obliques, then back down in weight/up in reps to 20/35lbs.

smoothie town

SUNDAY 090719

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

FRIDAY 090717

30 Muscle-ups for time

THURSDAY 090716

Hang power clean 1-1-1-1-1-1-1 reps

weds 15 july

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

internet has been in and out. f.

monday - thrusters, max weight 7 reps. 95-115-135-145-145-155-155

tuesday - no equipment for glute-ham situp things, so i did

5 rounds

20 weighted cable crunches, 70lbs (last set at 80lbs)

15 pushups

25 back extentions

cashed out with 500m row, and 5 rds of 10 dead hang pull ups outside. yuck.

Monday 090713

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday 090712

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Saturday 090711

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

19.21

first post

post your wod's and times/loads, etc here, instead of hitting each other up on facebook constantly. note the actual weights or scaling if you did not do the wod as rx'd.

maybe this'll last, maybe it wont. whatevs, haters.

today -

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

7 rds with a 45ish lbs kb, which i think is a pood and a half or almost that. plus 2 muscleups.

today's excuse: still jetlagged, diet is off, and it was 110+ when i was rocking this. f it.