110630 WOD

OHS
10,5,5,5

Rest 5 Minutes

"Cindy"
AMRAP (20min)
 5 pullups
10 pushups
15 squats

Post total number of rounds to comments and compare to 110125.

110629 WOD

Thrusters
10,5,5,5

Rest 5 Minutes

"Tabata Something Else"
[1 Interval=20 seconds work/10 seconds rest]


8 intervals of pull-ups
8 intervals of push-ups
8 intervals of sit-ups
8 intervals of squats

Post total reps from all 32 intervals to comments and compare to 110114.

110628 WOD

"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 BW)
Bench (1.0 BW)
Clean (.75 BW)

Post time to comments and compare to 101202.

110627 WOD

Weighted Pullups
10,3,3,3

Rest 5 Minutes

"100802"
3 Rounds Of:
50 Double Unders
25 Db Thrusters (20/10)
Post time to comments:

110625 OPEN GYM

110624 WOD

Front Squat
10,5,5,5

Rest 5 Minutes

"GTO"
10-8-6-4-2
GTO (135)
Burpees

Post time to comments and compare to 110105.

110623 WOD

Max Minute Swings (35/20)

Rest 5 Minutes

"Snatch Happy"
5 Rounds Of:
15 Pwr Snatches (95/65)
400m Run

Post time to comments and compare to 101129.

110622 WOD

Max Minute
Med Ball Cleans

Rest 5 Minutes

"Viking Power"
On the minute (30min)
5 Deadlifts (135/95)
3 Hang Cleans (135/95)

Post number of reps to comments and compare to 110113.

110621 WOD

Snatch
10,3,3,3

Rest 5 Minutes

"Karen"
150 Wallballs

Post time to comments and compare to 110216.

110620 WOD

Push Press
10,5,5,5

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

Post time to comments and compare to 101201.

110618 Open Gym

110617 WOD

Power Cleans
10,3,3,3

Rest 5 Minutes

"Countdown"
10-9-8-76-5-4-3-2-1
Double Unders
Pushups

Post time to comments and compare to 110121.

110616 WOD

"Barbara"
5 Rounds Of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Post time to comments and compare to 101230.

110615 WOD

Max Minutes
Situps

Rest 5 Minutes

"CF-Folsom"
5 Rounds Of:
200m Run
10 Burpees
10 Dumbell Cleans
10 GHD Situps
10 WallBalls

Post time to comments and compare to 101021.

110614 WOD

RDL
10,5,5,5

Rest 5 Minutes

"Falcon"
5 Rounds Of:
16 Lunges (45lbs OH)
21 Burpees

Post time to comments and compare to 101115.

110613 WOD

Weighted Dips
10,5,5,5

Rest 5 Minutes

"Mavericks"
AMRAP (15min)
9 Box Jumps
9 Swings
9 V-Ups

Post rounds to comments:

110611 Open Gym

110610 WOD

Pwr Snatch
10,2,2,2

Rest 5 Minutes

"Yay Burpees"
100 Burpees

Post time to comments and compare to 110204.

110609 WOD

Back Squat
10,5,5,5

Rest 5 Minutes

"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

Post total number of double unders to comments.

110608 WOD

Max Minute Wall Balls

Rest 5 Minutes

"Power Cat"
3 Rounds Of:
15 Deadlifts (225)
15 HSP
15 Pullups
15 Thrusters (95)

Post time to comments and compare to 100923.

110607 WOD

Clean
10,3,3,3

Rest 5 Minutes

"Shoulders on Fire"
10 Rounds Of:
10 Pullups
10 Ring Dips



Post time to comments and compare to 101028.

110606 WOD

Max Minutes
Lunges
Rest 5 Minutes
Night-Night
10-9-8-7-6-5-4-3-2-1
Deadlifts
5 Bar Hop Burpees between sets

Post time to comments and compare 110131:

110603 WOD

Max Minute
Back Extensions

Rest 5 Minutes

E-Mommie Special
5 Rounds Of:
400m Run
25 Burpees

Post time to comments and compare to 101221.

110602 WOD

Mustang AMRAP (30 min)
100m Run
10 Swings (35/20)
10 1-Arm Cleans (35/20)
10 Jerks (35/20 dbls)
Post rounds to comments and compare 101123:

110601 WOD

Press
10,5,5,5

Rest 5 Minutes

"Legs On Fire"
4 Rounds Of:
25 Lunge Steps (45lb Bar)
50 Squats (45 lb Bar)

Post time to Comments and Compare to 101203.