Tuesday – WOD

March 22, 2010

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Pull-ups, chest-to-bar
Box jumps, 30″
Glute-ham sit-ups

Post time to comments.

Jordan shoulders the heavy bag.

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Friday – WOD

March 18, 2010

With a continuously running clock, perform one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Benjamin establishes a new PR deadlift of 525 lbs.


Wednesday – WOD

March 16, 2010

“Murph”

For time:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If possible, wear a 20 lb. vest.

Post time to comments. Compare to 031709.

Siu stands tall after a PR power clean of 140 lbs.


Saturday – WOD

February 26, 2010

25-50-75 reps for time of:

Squats
Push-ups
Pull-ups
Sit-ups

Post time to comments. Compare to 103109.

Megs T. works the sled.


Wednesday – WOD

February 16, 2010

“Tabata This!”

Tabata row (for calories)
1:00 rest
Tabata squat
1:00 rest
Tabata pull-ups
1:00 rest
Tabata push-ups
1:00 rest
Tabata sit-ups

The Tabata interval is :20 work followed by :10 rest for eight intervals. Your Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total final score to comments. For example: 10, 17, 6, 12, 16 = 61

Scott takes on newcomer Marc on the '09 Games Triplet.


Monday – WOD

February 14, 2010

For time:

15 squat cleans, 155 lbs.
30 toes-to-bar
30 box jumps, 24″
15 muscle-ups
30 shoulder-to-overhead, 40 lb. dumbbells
30 double-unders
15 thrusters, 135 lbs.
30 pull-ups
30 burpees
300′ overhead walking lunge, 45 lb. plate

Post time to comments.

Heather performs a curling-inspired, gym-friendly cool-down.

SNOW SCHEDULE: We’re going to give the plows a few hours to clear the roads off a bit, and try to open at 2:00. We apologize for the inconvenience. Since it looks like road conditions are only going to get worse, we may not be there for long. Be sure to check in with us before you plan on heading up.


Friday – WOD

January 28, 2010

For reps:

10:00 max rep handstand push-ups
5:00 max rep squats
2:00 max rep pull-ups
1:00 max rep push-ups

Clock will run continuously.

Post total reps to comments.

Chad works the plyo boxes.