WOD

Complete as many rounds as possible in 20 min. of the following exercises.
1.5 pull ups
2.10 push ups
3.15 squats

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 45 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 10 pound ball
50 Burpees
50 Double unders

Post time to comments.

WOD 12/16/08

Warm up: 20 jumping jacks, 10 thrusters at 75 lbs
WOD Push Jerks 1,1,1,1,1,1,1
75 ring push ups
50 ab wheel roll outs or sit ups

WOD 12/15/08

Warm up: 2 sets of the following
1.100 jump rope
2.20 squats
Then perform 5 rounds of the following for time.
1. 5 reps of the deadlift as heavy as possible
2.10 burpees

Cool down
1.45 sec. of any hamstring stretch for each leg
2.45 sec. of lying quad stretch each leg
3.45 sec of lying lower back and glute stretch.

WOD

Run 5K

WOD

WOD

50-40-30-20 and 10 rep rounds of the following for time.
1.Double Unders
2.Sit Ups
*double unders are performed with a jump rope,with the rope passing underneath your feet twice everytime you jump.

WOD

For today's WOD complete as many rounds as possible in 20 minutes of the following
1.15 PULL UPS
2.15 RING PUSH UPS
3.15 BACK EXTENSIONS
4.15 GLUTE HAM SIT UPS

12/4/08 WOD

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

WOD-THRUSTERS and PULL UPS

3 ROUNDS FOR TIME OF 95LB THRUSTERS AND PULL UPS WITH THE FOLLOWING REPS
21-15-9

WOD-SHOULDER PRESSES

Todays WOD is shoulder presses.Start the pressing movement with the bar around your upper chest. After a thorough warm up perform the following by gradually increasing the weight
1x1x1x1x1x1x1