WOD – Friday 1/20/12
Posted on January 19th, 2012 by chrisa
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Yes in case your wondering that is 3 rounds of “Jackie”
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WOD – Thursday 1/19/12
Posted on January 18th, 2012 by chrisa
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
These are full squat cleans, crease of the hip below the knees.
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WOD – Wednesday 1/18/12
Posted on January 17th, 2012 by chrisa
WOD – Tuesday 1/16/12
Posted on January 16th, 2012 by chrisa
“The backwards Gimp”
800 m Run
100 Air Squats
400 m Run
200 AbMat Sit-ups
200 m Run
200 m Walking Lunge
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WOD – Monday 1/16/12
Posted on January 16th, 2012 by chrisa
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
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WOD – Saturday 1/14/12
Posted on January 14th, 2012 by chrisa
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
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WOD – Friday 1/13/12
Posted on January 12th, 2012 by chrisa
Buy in – run 1 mile
50m farmers walk – 70#/44#
40 bag strikes
30 push ups
20 jumping lunges
10 pull ups
Cash out – 1000m row
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WOD – Thursday 1/12/12
Posted on January 11th, 2012 by chrisa
Back Squat 3-3-3-3-3 reps
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WOD – Wednesday 1/11/12
Posted on January 10th, 2012 by chrisa
“Filthy Fifty”
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
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