4 Rounds
50 Squats
400 meter run
Monday, June 29, 2009
Monday
WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast.
Saturday, June 27, 2009
Thursday, June 25, 2009
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Thursday, June 18, 2009
Thursday
WOD
"Tabata Something"
20 seconds of work with 10 second break 8 rounds, total of 4 minutes. Pick four exercises to do, lowerest score for any round is the total for that exercise add all four totals together for final score.
115lbs hanging Clean
Sit-ups
Squats
Pull-ups
Wednesday, June 17, 2009
Sunday, June 14, 2009
Sunday Cindy
Newly Promoted Engineer Jay Z aka Sean Carder
"Cindy"
As many rounds as possible in 20 minutes.
5 pull ups
10 push ups
15 squats
Post number of rounds completed to comments.
Cindy is benchmark Workout. A benchmark is a WOD in which we will come back to time to time to gauge or progress. The goal for cindy is to get more rounds than you did last time. If this is your first time doing Cindy, just get some. And next time we will go for a new record.
Thursday, June 11, 2009
Wednesday, June 10, 2009
Tuesday, June 9, 2009
Tuesday
HERO WOD
"BURTON"
20 minute continous time complete as many rounds as possible.
5 Clean & Jerks 95lbs
5 Burpees
200 ft. Sprint
Recruits
20 1 Recruit & D-Roe
18 3
17 3
Saturday, June 6, 2009
Friday, June 5, 2009
Thursday, June 4, 2009
Wednesday, June 3, 2009
Which Workout is Better?
CROSSFIT BODY (lean and Mean)
GLOBAL GYM body (big and bulky)
YOU MAKE THE CALL!!!!!!!!!!!!
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Tuesday, June 2, 2009
Tuesday
4 Rounds
Wallball throw & chase 400meters
400 meter 35lbs farmers carry
Apartment pack carry 4th floor two laps.
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