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WOD for Wednesday, October 31, 2007

10 Deadlifts (1.5x Bodyweight)
100 Squats
10 Deadlifts
50 Squats
10 Deadlifts
25 Squats

posted by Lance at 10/31/2007 01:32:00 PM 0 Comments

WOD for Tuesday, October 30, 2007

5 Rounds for Time
15 Barbell Cleans (Scale Weight as needed)
15 Ring Dips

posted by Lance at 10/30/2007 09:38:00 AM 0 Comments

WOD for Monday, October 29, 2007

Jackie
1000m Row
50 Thrusters (45lb, women 33lb)
30 pullups





Lauren and Jaye after some fun on Saturday

posted by Lance at 10/29/2007 10:57:00 AM 1 Comments

WOD for Saturday, October 27, 2007

15-12-9
Wall Ball
Box Jump
Push Press
Burpie
Sumo Deadlift High Pull

For Time

posted by Lance at 10/27/2007 08:19:00 AM 1 Comments

WOD for Friday, October 26, 2007

Lynne

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

posted by Lance at 10/26/2007 09:14:00 AM 0 Comments

WOD for Thursday, October 25, 2007

5 Rounds for time:
15 Box Jumps
15 Burpees
15 Double Unders
1 Rope Climb

posted by Lance at 10/25/2007 09:41:00 AM 0 Comments

WOD for Wednesday, October 24, 2007

15-12-9
400 m run
Ball Slam
DB Thrusters
Box Jump

3 Rounds for Time

posted by Lance at 10/24/2007 01:44:00 PM 1 Comments

WOD for Tuesday, October 23, 2007

15 Reps of
Push Press (75lb for men, 35lb for women)
Burpee
Ball Slam
Sandbag Carry (40 meters)

3 Rnds For Time

posted by Lance at 10/23/2007 10:19:00 AM 0 Comments

WOD for Monday, October 22, 2007

Just the Beginning

Skill Work -
Squat

WOD
4 Rounds For Time
400 meter run
25 Squats
25 Pushups
25 Box Jumps

Cool Down - Agility ladder / Reaction Balls / Abs on Glute Ham

posted by Lance at 10/22/2007 03:49:00 PM 0 Comments

WOD for Friday, October 12, 2007

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

posted by Lance at 10/12/2007 01:55:00 PM 0 Comments

WOD for Thursday, October 11, 2007

50 Squats
21 Ring Dips
21 Pushups
10 DB hang cleans

4 rounds for time

posted by Lance at 10/11/2007 12:54:00 PM 0 Comments

WOD for Wednesday, October 10, 2007

Jumps and Climbs

100 Rope Jumps
20 Squats
20 Back Ext
1 Rope Climb

4 Rounds for time

posted by Lance at 10/10/2007 01:17:00 PM 0 Comments

WOD for Tuesday, October 9, 2007

10 times the fun

10 Burpee Broad Jump
10 Ring Dips
10 Push Press (Scale weight as needed)
10 Clean Pulls

AMRAP 20 mins

posted by Lance at 10/09/2007 10:14:00 AM 0 Comments

WOD for Monday, October 8, 2007

A Good Run Ruined

Created by Crossfit PC
400 meter run
15 KB Swings
12 Ball Slams (20lb Men, 12 lb Women)
9 Pullups

400 meter run
15 DB Snatches
12 Wall Ball (20lb Men, 12 lb Women)
9 Pullups

400 meter run
15 Box Jumps
12 Ring Dips
9 Pullups

400 meter run
15 Push Press
12 DB Cleans
9 Pullups

posted by Lance at 10/08/2007 03:32:00 PM 0 Comments

WOD for Saturday, October 6, 2007

Row For Calories
35lb Thruster
Pullups
75lb Push Press
15-12-9

posted by Lance at 10/06/2007 01:42:00 PM 0 Comments

WOD for Friday, October 5, 2007

Counting Down

10-9-8-7-6-5-4-3-2-1
DB Clean
KB Swing
Pullups

posted by Lance at 10/05/2007 03:33:00 PM 0 Comments

WOD for Thursday, October 4, 2007

Elizabeth

21-15-9
135 lb Squat Clean (scale as needed)
Ring Dips

For Time

posted by Lance at 10/04/2007 02:52:00 PM 0 Comments

WOD for Wednesday, October 3, 2007

All lasting change requires time and effort

500 Meter Row
10 Ring Pullups
15 Pushups
20 Ball Slams

4 Rounds for Time

posted by Lance at 10/03/2007 02:46:00 PM 0 Comments

WOD for Tuesday, October 2, 2007

Run with Power

400 meter Run
Dumbell Snatch (25lb Men, 15lb Women) x 12
Ball throws (20lb Men, 12 lb Women) x 12

4 Rounds for Time

posted by Lance at 10/02/2007 02:37:00 PM 0 Comments

10/1 WOD - TABATA FUN

4 Units Tabata stlye of each of the following -
Squats
Ring Push ups
Box Jumps

Tire Pull x2

2 Rounds for Times

posted by Lance at 10/02/2007 02:33:00 PM 0 Comments

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