Saturday 02.28.09 - Class WOD
For time:
Push-ups x 150
Every time you break the set by resting (resting in “butt up” push-up position is acceptable), you must run 400M
Post times to our message board.
February 2009
Monthly Archive
Sat 28 Feb 2009
Fri 27 Feb 2009
Friday 02.27.09 - Class WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to our message board.
Wed 25 Feb 2009
Thursday 02.26.09 - Class WOD
5 rounds of:
Row 250M or Run 200M
Box Jump x 15 (Guys use 24 in, Gals use 18 in)
OHS x 5 (Guys use 115 or 95, Gals use 83 or 65)
Post times to our message board.
Wed 25 Feb 2009
Wednesday 02.25.09 - Lotsa Front Squats
Front Squat 10-10-10-10-10 reps
Post loads to our message board.
Tue 24 Feb 2009
Tuesday 02.24.09 - Class WOD
6 rounds of:
Thrusters x 6 (Guys use 95 lb, Gals use 65 lb)
Sprint 40 yds on Short Track
Post Times to our message board.
Sun 22 Feb 2009
Monday 02.23.09 - Class WOD
3 rounds of:
2 minutes of Double Unders x max reps
Pull ups x 25 for time
Rest 3 minutes
Score is total Double Unders minus the time for pull ups (in seconds)
Post Scores to our message board.
Fri 20 Feb 2009
Saturday 02.21.09
4 rounds for time of:
HSPU x 7
OHS x 6 (50% of 1 rep MAX)
Deadlift x 5 (70% of 1 rep MAX)
Post Times to our message board.
Fri 20 Feb 2009
Friday 02.20.09 - Running Late
For time:
Run 400M
Pull-ups x 50
Run 800M
Pull-ups x 50
Run 800M
Pull-ups x 50
Run 400M
Post Times to our message board.
Wed 18 Feb 2009
Thursday 02.19.09 - Brutal Burpees
Burpees w/ Tuck Jump x 30, 25, 20, 15, 10, 5 rep rounds
Alternated with
KB Swings x 20, 25, 30, 35, 40, 45 rep rounds (Guys use 24 kg, Gals use 16 kg)
Post Times to our message board.
Tue 17 Feb 2009
Wednesday 02.18.09 - Class WOD
10 rounds of:
Deadlift x MAX reps in 30 seconds (Use 75% of BW)
Push-ups x MAX reps in 30 seconds
Rest 1 minute
Post Total Reps for each Exercise to our message board.
