Month: August 2007

8/30/07 WOD

2 Rounds10 Prisoner Squats – 10 Pushups – Jump Rope 60 sec Deadlift3 Sets/5 Reps of 70% Max 3 Sets/3 Reps of 85% Max Front Squat3 Sets/5 Reps of 70% Max3 Sets/3 Reps of 85% Max

8/27/07 WOD

1 lap run – timed5 minute rest500m row – timed5 minute rest As many rounds as possible in 15 minutes20 swings – 4 TGUs4 snatch to OHSlunge and twist across room and back – 40 russian twist Results:Jamie – Run 2:06 Row 2:09, Christine – Run 2:26 Row 2:06Mike – Run 1:36 Row 1:45, Kristie …
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8/24/07 WOD

Complete 2 rounds for time:Run 1 lap20 pushups20 heavy swings20 box jumps20 hanging leg raisesResults: Jeff K – 13:02, Mike – 11:16, Kristie – 10:48, Christine – 16:29Kerry – 11:43, Jamie – 17:26

8/21/07 WOD

Complete 4 rounds for time w/DB:25 burpees6 L&R OH squats6 L&R Snatches6 L&R Single leg deadlift6 L&R Split jerk6 L&R Waiter’s walkResults: Mike (35lbs) 26:39, Angela (20lbs) 29:01, Jeff K (25lbs) 25:37Kristie (15/20lbs) 22:05, Bob (25lbs) 34:45, Jamie (20lbs) 28:51Michelle (15lbs) 21:05, Steve (35lbs) 25:37, Laura (12lbs) 25:39

8/17/07 WOD

Tabata SquatFor Time:1 lap or 500m row30 pushups-30 box jumps-30 swings2 laps or 1000m row20 pushups-20 box jumps-20 swingsResults:Kerry – 18 squats and WOD 13:41Jamie – 18 squats and WOD 24:48Kristie – 18 squats and WOD 13:08Bob – 13 squats and WOD 15:12 (row)Jeff – 14 squats and WOD 18:05


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