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Thurs 11/13/08


WOD

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 080526.


Wed 11/12/08


WOD

Bear Complex

5 Sets of

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 rounds,increase weight each round and rest as needed between rounds.

4 pm team working the Bear Complex

DSCF3584


Tues 11/11/08


WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080907.

The 6 am team getting ready for Fight Gone Bad

they are so excited they can't wait to get started.

DSCF3581


Mon 11/10/08



WOD

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Compare to 060415.


"So great is my veneration for the Bible that the earlier my
 children begin to read it the more confident will be my hope
 that they will prove useful citizens of their country and
 respectable members of society. I have for many years made
 it a practice to read through the Bible once every year."
            - John Quincy Adams


Fri 11/07/08


WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080927.


Thurs 11/06/08


WOD

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 080629.


Thurs 11/05/08


WOD

Warm up with 5 rounds of 3 front squats + 3 push press,finish with

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

Post loads to comment.

Compare to 080428.


Tues 11/04/08


WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080916.


Mon 11/03/08


WOD

Warm up with ring skills practice first,then


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 080703.

The 5pm team continuing as long as they are able

DSCF3578


Fri 10/31/08


WOD

Warm up with 3 position pull, high -hang ,mid -thigh,from floor,

for 5 rounds,then perform

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.


Thurs 10/30/08


WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080822.

How far you go in your life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and strong. Because someday in your life you will have been all of these. -- George Washington Carver


Wed 10/29/08


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 comments.

Compare to 080701.

2Ch 7:14

If my people, who are called by my name, shall humble themselves, and pray, and seek my face, and turn from their wicked ways; then will I hear from heaven, and will forgive their sin, and will heal their land.


Tues 10/28/08


WOD

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

Post time to comments.

Compare to 080920.


When you reach the end of your rope, tie a knot in it and hang on.
Thomas Jefferson

5 pm team getting a little filthy.

DSCF3568

 


Mon 10/27/08


WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080506.


Fri 10/24/08


WOD

Kettle -bell skills practice,

 2 arm KB swing to,Sumo deadlift high-pull,to KB clean,then 1 arm swing to 1 arm snatch to 1 arm overhead squat for 5 rounds. Then finish with

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080830.

A wise and frugal government, which shall leave men free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor and bread it has earned - this is the sum of good government.
Thomas Jefferson


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