WOD

3/19/07 WOD

Fight Gone Bad
5 stations 1 minute each
Complete 3 rounds at each station before moving on
1 minute break between each round

Rower (measure in meters)
Wall Ball (10 or 15 lbs.)
Box Jump
KB Swing (35 or 53 lbs.)
Knee to Chin

Jamie – 1,025
Kristie – 1,089
Andy – 1,280
Gill – 1,061 *used reverse crunch instead of knee to chin

3/14/07 WOD

8 rounds 30 seconds at each station
30 second break between rounds

Burpees
Situps
Pushups
Squats

Results (average)
Jeff – 9,12,10,17
Bob – 7,10,14,15
Mike – 10,15,19,23
Jon – 7,8,10,14

Angela – 9,14,11,13
Andy M. – 9,9,16,13
Darla – 5,10,10,13
Andy P. – 13,15,20,25
Gill – 9,15,11,17
Brian – 9,11,18,17

Kristie – 10,18,17,23
Jamie – 10,15,16,23
Liz – 10,13,12,20
Rob – 6,10,8,14

3/9/07 WOD

Practice snatch and pistols

For time complete 20,15,10 reps with 60 sec of jump rope between rounds
KB front squat (20 or 30 lbs)
Ball Slams
Pullups
Situps
Single Leg KB Deadlift
Double KB Swing (20 or 30 lbs)

Results: Andy – 17:09 Kristie – 15:38 Steve – 24:36 Geo – 22:46
Darla – 28:28 Andy S. – 23:16

3/8/07 WOD

ReTest – 4 Rounds For Time

25 Burpees
6 L&R OH Squat
6 L&R Snatches
6 L&R Single Leg Deadlift
6 L&R Split Jerk
6 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 Griffin 26:09 Gill 26:30 Steve 24:39 Mike 24:37 (Retest 23:18) Angela 25:43 Andy M. 33:00 Bob**26:14
Liz 16:35 *(5 reps each)

3/8/07 WOD

Practice Snatch and Pistols

20-15-10

60 Sec Jump Rope
KB Front Squat
Ball Slams
Pullups
Situp
Single Leg Same Side DB Deadlift
Double Swing

3/5/07 WOD

Fight Gone Bad

5 stations 1 minute each continuous clock
3 rounds
1 minute break between each round

Wall ball (10 0r 15lbs)
KB deadlift with high pull (30 or 44 lbs.)
Box Jump or Step ups
DB push press (12, 15, or 25 lbs)
Row (calories)

Darla-
W/B – 65 DL w/HP – 57 Step ups on lox box – 75 PushP – 80 Row – 35

Holly –
W/B – 75 DL w/ HP – 55 Step ups on low box – 62 PushP – 79 Row – 22

Jeff –
W/B – 51 DL w/HP – 65 Box Jump on low box – 68 PushP – 79 Row – 28

Andy M. –
W/B – 60 DL w/ HP – 45 Box Jump on low box – 65 PushP – 67 Row – 43

Hank –
W/B – 75 DL w/ HP – 113 Step ups on low box – 90 PushP – 98 Row- 47

3/4/07 WOD




First WOD in the New Place! – Team Up

One Partner works for 30 sec while other rests – 5 Rounds Each Partner for Each Exercise

Pushup
Situp
Wall Ball
Box Jump
Ring Row

Team Results: Jamie & Derek – 733, Zach & Geo – 739, Kristie & Andy

Archives

To Get Started Today Click the Link Below!

Address:

75 Selleck Street, Stamford, CT 06902

Phone Number: