Wednesday – WOD

August 31, 2010

5K run

A classic benchmark on a hot day. Hydrate thoroughly, all-out effort, no excuses. Post time to comments.

Amy finishes off the complex.

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Tuesday – WOD

August 30, 2010

Part 1:
Shoulder press, 3-3-3 (+)

Part 2:
30 pull-ups
10 push-ups
20 pull-ups
20 push-ups
10 pull-ups
30 push-ups

Post load and reps in final set of Part 1 and time for Part 2 to comments.


Monday – WOD

August 29, 2010

Part 1:
Back squat, 5-5-5; do not perform extra reps

Part 2:
In five attempts, find the heaviest load with which you can perform the following barbell complex unbroken; rest as need between sets:

8 deadlifts
8 hang power cleans
8 front squats

Post load in final set of Part 1 and heaviest successful load in Part 2 to comments.

Andy displays a strong finish to a snatch-grip push press.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

Also on the 25th, Evan will be participating in the Fight Gone Bad 5 Fundraiser. You can help him raise money for the Wounded Warrior Project by donating here.


Sunday – Rest

August 28, 2010

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

Also on the 25th, Evan will be participating in the Fight Gone Bad 5 Fundraiser. You can help him raise money for the Wounded Warrior Project by donating here.


Saturday – WOD

August 27, 2010

In 15:00, complete as many rounds as possible of 15 burpees and 15 double-unders. Upon completion of the 15:00, immediately run 800m.

Subtract seconds required to run the 800m from total reps completed in the couplet. Post score as a single number to comments.

Elite.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

Also on the 25th, Evan will be participating in the Fight Gone Bad 5 Fundraiser. You can help him raise money for the Wounded Warrior Project by donating here.


Friday – WOD

August 26, 2010

Part 1:
Bench press, 5-5-5 (+)

Part 2:
A1. Snatch-grip push press, 5 x 5; :10 rest
A2. Strict pull-ups, 5 x AMRAP; 2:00 rest

Post load and reps in final set of Part 1 and notes for Part 2 to comments.

Scott relaxes after his first day of school.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

Also on the 25th, Evan will be participating in the Fight Gone Bad 5 Fundraiser. You can help him raise money for the Wounded Warrior Project by donating here.


Thursday – Make-up/Skill/Rest

August 25, 2010

Post work and results to comments.

Jenna and Megs T. stay alive.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

Also on the 25th, Evan will be participating in the Fight Gone Bad 5 Fundraiser. You can help him raise money for the Wounded Warrior Project by donating here.