"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed
30 July 2010
27 July 2010
WOD 28 JUL 10
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
26 July 2010
WOD 26 JUL 10
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
King: 25:22 Rx'd
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
King: 25:22 Rx'd
22 July 2010
21 July 2010
WOD 22 JUL 10
"DV2"
For time of
10 x 4 count Single-Leg Dead Lift
10 x 4 count Overhead Push Press
10 x 4 count Power Jump (Box Jump)
10 x 8 count push up (Burpees)
10 x 4 count "Y" Squat (Overhead Squat)
10 x 8 count Step-Up 18 inch (Dumbbell on each hand)
10 x 4 count ROWER
10 x 2 count Leg Tuck (Knees to elbows)
10 x 25 yard Shuttle sprint
25 yard Lunge walk
For time of
10 x 4 count Single-Leg Dead Lift
10 x 4 count Overhead Push Press
10 x 4 count Power Jump (Box Jump)
10 x 8 count push up (Burpees)
10 x 4 count "Y" Squat (Overhead Squat)
10 x 8 count Step-Up 18 inch (Dumbbell on each hand)
10 x 4 count ROWER
10 x 2 count Leg Tuck (Knees to elbows)
10 x 25 yard Shuttle sprint
25 yard Lunge walk
WOD 21 JUL 10
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
19 July 2010
WOD 20 JUL 10
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
400 M = 1/4 Mile
800 M = 1/2 Mile
1200M = 3/4 Mile
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
400 M = 1/4 Mile
800 M = 1/2 Mile
1200M = 3/4 Mile
WOD 19 JUL 10
"Amanda"
Three rounds,
9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
Three rounds,
9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
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WOD 16 JUL 10
For 20 minutes:
Run 400 meters Rest precisely the time of the previous run
Post distance to comments.
King: 2,000 M, Taylor 2,400
Run 400 meters Rest precisely the time of the previous run
Post distance to comments.
King: 2,000 M, Taylor 2,400
14 July 2010
WOD 15 JUL 10
BN PT (AM)
Urban Orienteering Course
Winning Team: SSG Utters Team
WOD (PM)
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson
Urban Orienteering Course
Winning Team: SSG Utters Team
WOD (PM)
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson
13 July 2010
WOD 14 JUL 10
"Fight Gone Bad!" Modified
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Bike (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Bike (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
12 July 2010
WOD 13 JUL 10
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
11 July 2010
WOD 12 July 2010
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Post time to comments
10 July 2010
09 July 2010
WOD 09 JUL 10
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post times
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post times
07 July 2010
WOD 08 JUL 10
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
1 pood = 36 pound
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
1 pood = 36 pound
06 July 2010
WOD 07 JUL 10
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Post rounds completed
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Post rounds completed
05 July 2010
02 July 2010
01 July 2010
WOD 02 JUL 10
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
King: 21:19, Taylor: 25:28, Jaz: 24:31, LT G: 20:29
Squat Demo Video
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
King: 21:19, Taylor: 25:28, Jaz: 24:31, LT G: 20:29
Squat Demo Video
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