WOD Wednesday 09/11/2013

911_Pentagon

For Time:
Prowler Push Down and back 230/140
40 pull ups
30 push ups
20 GHD Sit-ups
20 Kettlebell Snatch (alternate arm) 70/53
30 Burpees
40 Wall Balls 20# 10’/9′

 

Go ahead and setup your MindBody account with the link on the right side of the screen.  If you are billed on the 15th you have until Sunday.

WOD Tuesday 09/10/2013

“Trannie Annie”

50-40-30-20-10 reps, for time of:
Double Under
10 Ball Slams 50/30
Sit-up (abmat)

5 burpee penalty every break in double unders

Note: 10 Ball slam reps every round.

WOD Monday 09/09/2013

Front Squat
1/1/1/1/1
-then-
3/3/3 @ 75% 1RM

WOD Sunday 09/08/2013

2pm – 4pm Open gym
Ultimate Frisbee at 4:00pm.

WOD Saturday 09/07/2013

Team WOD at 9am!!

WOD Friday 09/06/2013

image

Sumo Deadlift (Not Sumo Deadlift High Pull)
3RM Ladder

-Then-
Tabata
Ring row
Row

WOD Thursday 09/05/2013

For Time:
20 thrusters 75/55
Run to gate and back
20 shoulder to overhead 75/55
Run to gate and back
20 hang clean 75/55
Run to gate and back
20 SDLHP 75/55
Run to gate and back
20 hang squat snatch 75/55
Run to gate and back

WOD Wednesday 09/04/2013

10 min amrap
5 Knees to elbow
10 ring push ups

5 burpees EMOM

WOD Tuesday 09/03/2013

image

“Kelly”
5 rounds for time:
Run, 400m
30 box jumps 24/20
30 wall balls 20/14

Monday 9/2/13

Noon is the only WOD time!!
  We will be playing ultimate frisbee at the softball complex.  Meet at the box.  If you’ve never played, aren’t good at sports, or just don’t like people, this is a great day to come.  Invite your friends and bring something to drink.

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