Category: WOD Blog

3/19/07 WOD

Fight Gone Bad5 stations 1 minute eachComplete 3 rounds at each station before moving on1 minute break between each round Rower (measure in meters)Wall Ball (10 or 15 lbs.)Box JumpKB Swing (35 or 53 lbs.)Knee to Chin Jamie – 1,025Kristie – 1,089Andy – 1,280Gill – 1,061 *used reverse crunch instead of knee to chin

3/14/07 WOD

8 rounds 30 seconds at each station30 second break between roundsBurpeesSitupsPushupsSquatsResults (average) –Jeff – 9,12,10,17Bob – 7,10,14,15 Mike – 10,15,19,23Jon – 7,8,10,14 Angela – 9,14,11,13Andy M. – 9,9,16,13Darla – 5,10,10,13Andy P. – 13,15,20,25 Gill – 9,15,11,17Brian – 9,11,18,17 Kristie – 10,18,17,23Jamie – 10,15,16,23Liz – 10,13,12,20Rob – 6,10,8,14

3/9/07 WOD

Practice snatch and pistolsFor time complete 20,15,10 reps with 60 sec of jump rope between roundsKB front squat (20 or 30 lbs)Ball SlamsPullupsSitupsSingle Leg KB DeadliftDouble KB Swing (20 or 30 lbs)Results: Andy – 17:09 Kristie – 15:38 Steve – 24:36 Geo – 22:46Darla – 28:28 Andy S. – 23:16

3/8/07 WOD

ReTest – 4 Rounds For Time 25 Burpees6 L&R OH Squat6 L&R Snatches6 L&R Single Leg Deadlift6 L&R Split Jerk6 L&R Waiter’s Walk Lunge **or you can perform 15 Burpees and 4 Reps Each Round*We used either 12, 15, 25, or 35lb Dumbbells – could substitute Kettlebells also. Results: Kristie 18:52 (Retest 17:40) Jamie 25:18 …
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3/8/07 WOD

Practice Snatch and Pistols 20-15-1060 Sec Jump RopeKB Front SquatBall SlamsPullupsSitupSingle Leg Same Side DB DeadliftDouble Swing

3/5/07 WOD

Fight Gone Bad 5 stations 1 minute each continuous clock3 rounds1 minute break between each round Wall ball (10 0r 15lbs)KB deadlift with high pull (30 or 44 lbs.)Box Jump or Step upsDB push press (12, 15, or 25 lbs)Row (calories) Darla-W/B – 65 DL w/HP – 57 Step ups on lox box – 75 …
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