Wednesday 09.30.09 - The better version of Chelsea

Every minute on the minute of the following for 30 minutes:
Pull-ups x 5
Push-ups x 10
Air Squats x 15

When/If you fail to get the prescribed reps in a round, take a 2 round (2 minute) penalty/rest, and then keep going until 30 minutes is up. Repeat process if you fail again before the 30 minutes is up.

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Tuesday 09.29.09 - Inside and Out

Rounds in 20 minutes of:
Deadlift x 10 (Guys use 225 lb, Gals use 155 lb)
Waiter’s Carry x 50 yds (Guys use 45 lb plate, Gals use 25 lb plate)
Push-ups x 25
Sit-ups x 25
Waiter’s Carry x 50 yds (Guys use 45 lb plate, Gals use 25 lb plate)
Deadlift x 10 (Guys use 225 lb, Gals use 155 lb)

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Monday 09.28.09 - Box Squat

Box Squat x 5, 5, 5, 3, 3, 3

See video for demo
See video for demo

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Saturday 09.26.09 - Fight Gone Bad

3 rounds of:

Wall Ball x 1 min (Guys use 20 lb ball, galls use 14 lb ball or 10 lb ball)
Sumo Deadlift High Pull x 1 min (Guys use 75 lb, gals use 55 lb or 35 lb)
Box Jumps x 1 min (20 in box)
Push-Press x 1 min (Guys use 75 lb, gals use 55 lb or 35 lb)
Row x 1 min
Rest 1 min

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Friday 09.25.09 - Class WOD

For Saturday FGB Participants:
Rest

For everyone else:
Shoulder Press x 5, 5, 5, 3, 3, 3

Then:
8 rounds (4 minutes) of Bottom-to-Bottom Tabata Squats
Rest 1 minute
8 rounds (4 minutes of Bottom-to-Bottom Tabata Push-ups

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Thursday 09.24.09 - Split up

For Saturday FGB Participants:
4 rounds of - Run 400M, SDHP x 15 (Guys use 95 lb, Gals use 65 lb)

For everyone else:
5 rounds of - Run 400M, SDHP x 20 (Guys use 95 lb, Gals use 65 lb)

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Wednesday 09.23.09 - Class WOD

Every minute on the minute of:
Bodyweight Deadlift x 1…
Push-up x 1…

Increase by 1 rep every minute.

Post rounds completed before failure to our message board.

Tuesday 09.22.09 - Class WOD

3 rounds of:
Quick Hit Box Jumps x 50 (Guys use 18″ box, Gals use 12″ box)
Barbell Push Press x 50
Double Unders x 50

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Monday 09.21.09 - Class WOD

Back Squat x 5, 5, 5, 3, 3, 3

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Saturday 09.19.09 - Saturday WOD

7 Rounds for time:
Push Jerks x 7 (Guys use 135 lb, Gals use 85 lb)
Pull Ups x 7
Walking Lunges x 40 yds (length of short track down & back)

Post Times to our message board.