3/31/08 WOD

Warm Up: 3 Rounds Jump Rope – Pushups – Lunges Pullups on the minute starting with 3 the 1st minute… 10 minutes every round starts on the minute: 3 Deadlifts 3 Push Press 3 Burpees w/pushup Situps as active rest Pullup Results: Men –...

3/28/08 WOD Friday KB’s

Warm UpJump Rope 60 sec – Strict Pushup – Prisoner SquatJump Rope 60 sec – T – Pushup – Prisoner LungeJump Rope 60 sec – Spiderman Pushup – Prisoner Walk Med Ball Drills 2 Rounds5 Squat Throws – 5 Lateral Throws –...

3/26/08 WOD “Wall Alarm”

“Wall Alarm”10 Rounds for Time:5 Burpees with pushup10 Box jumps15 Wall Ball Results: Previous score in parenthesesAndy S – 16:28Michelle – (19:18) 18:47Kristie – (20:51) 20:05Greg – (22:28) 21:17Suzannah – 21:17Nick –...

3/24/08 WOD “Rowing Fran”

Walking Swings and 1 minute Jump Rope – 3x “Rowing Fran”Row 500m21 Pullups & 21Thrusters (65 lb. BB or 15 lb. DB)Row 500m15 Pullups & 15 ThrustersRow 500m9 Pullups & 9 Thrusters Results:Kristie 13:38Andy S 14:05Krissy 14:09Michelle...

3/23/08 WOD Sunday Teams

Teams of 2 – Complete all the Reps as fast as possible in any combination 50 Pullups 50 Burpees with Pushup100 Swings100 Cals Rowing200 Situps200 Squats Results1. Suzannah & Greg2. Kristie & Steve3. Patti & Andy4. Devin & Bob...