3/21/08 WOD Friday KB’s

10 Rounds 5R + 5LStrict PressSingle SwingsPush PressSingle SwingsSplit JerkSingle Swings 44lb – Devin 27:1036lb – Greg 27:3717lb – Michelle 17:09, Kristie 17:11, Kim W 21:4615lb – Shannon 21:46, Julie...

3/17/08 WOD “Terrible 2’s” and “7”

Warm Up:3 Rounds10 Med ball hang cleans3 KB clean to thruster to windmill Group 1: “7”7 Rounds10 DL w/ HP10 Pushups (rings or touch chest to 15 lb. KB)10 Burpees (no pushup) (Ring Pushup)*Mike – 6:15*Michelle – 8:55*Greg – 10:03Steve...

3/16/08 WOD Sunday Teams

Team 1 – Kristie, Kim F, Veronica, Andy PTeam 2 – Devin, Patti, Suzannah, Greg Circuit #1 – 10 min AMRAP:5 Burpees with Pushup10 Box Jumps15 Wall Balls Team 1 – 20 1/3Team 2 – 18 2/3Circuit #2 – 10 min AMRAP:10 Ring Rows10 Pushups10...

3/14/08 WOD Friday Skill Work

Agility Ladder and Mini Hurdle Drills Row 500m 3 Rounds5R & 5L Pistol10 Plyo Pushup to Med Ball Row 500m 3 Rounds5R & 5L Snatch to Windmill5R & 5L Getup Situp Row 500m Forward Walking Swing while Partner does 4 point plankBackward Walking Swing while...

3/11/08 WOD “50s”

For Time50 Ring Rows50 Burpees50 Situps50 Box Jumps50 Clean & Press (17lb or 36lb)200 Russian Twist500m Row ResultsAndy P – 16:28Kristie – 18:02Suzannah – 18:05Michelle – 18:30Andy S – 19:20Mike – 19:47Greg – 21:28Patti...