WOD 28 APR 11

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Sprint, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Glass, Choi, Bienek: 800 M club
Good job

Start reading the new TC 3.22-20

WOD 25 APR 11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Glass: 12:38
King: 12:59
Ski: 14:08
Laurente: 16:28
Lee: 18:30
Bell: 19:03
Hur: 23:10
Cha: 23:20
Bienick: 24:15
Winters: 29:40 (Completed two rounds/Nice motivation)

WOD 22 APR 11

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 V-ups
15 Wall ball shots, 20 pound ball

Post your rounds:
Glass: 7 Rds + clean + V ups (Rx)
King: 8 Rds (115 lbs)
Winters: 6 rds (115 lbs)
Lee: 6 rds (95 lbs)
Bell: 7 rds (50 lbs)
Bieniek: 6 rds + Clean + V ups + 10 wall ball (60 lbs)
Choi: 7 rds (50 lbs)
McGee: 8 rds (40 lb)
Franciski: 7 rds + clean + V ups (40lb)
Cha: 7 rds (40 lbs)
Hur: 7 rds (40lb)

APFT was cancelled due to the rain... Good luck next week.

WOD 21 APR 11

8A CofS PT
Team WODs

WOD #1
AMRAP in 5 min of:
100 M Run
Push-up
Air Squats
Post your team's total reps: Good Job Team 15 Push-ups: 265, Air Squat: 227.
T15-492, T14-440, T6-437, T16-437, T?-436, T18-427, T8-394, T20-392, T21-391, T13-385
T?-364, T2-355, T5-354, T11-354, T4-342, T7-340, T9-340, T3-322, T19-294, T1-268,
T12-260

WOD #2 "Filthy G35"
AMRAP in 2 min of: (Relay with your team member)
Step-up
Pull-up
Agility Run
Burpees
Knnes to elbows
Ring Dip
Overhead Squat
Ammo Can Carry(60lb)
Push Press (45lb)

Post your team's total. Outstanding score Team 15, Good Job again!...
T15-1466, T2-1355, T3-1254, T7-1243, T1-1232, T11-1227, T13-1206, T8-1135, T9-1128,
T6-1109, T18-1101, T19-1043, T14-1038, T5-1021, T12-848, T4-784, T?-706

Team 15's Score: Step-up: 54, Pull-ups: 54, Agility Run 550M, Burpees: 41, Leg Tug: 67, Ring Dip: 80, Y-Squat: 110, Ammo carry: 400 M, Overhead Press: 110.

WOD 20 APR 11

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Steve: max 115
Don: max 105

Brian: Shoulder press max 105

WOD 19 APR 11

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Prone Row

Post time to comments.

Glass: 24:14
King: 25:28
Laurente: 25:33
Funk: 26:30
Lee: 27:03
Franciski: 27:09
Choi: 27:49
Bannister: 28:33
Cha: 29:57
Hur: 30:14
Winters: 31:28

WOD 18 APR 11

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

WOD 12 APR 11

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Shoulder or Push press

WOD 11 APR 11

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments


Fight Gone Bad WOD

WOD 08 APR 11

Overhead squat
1-1-1-1-1-1-1

Winters: 135lb, King 125lb, Funk: 95lb, Ski: 85lb, Glass: 75lb, Garris: 75lb, Bienick: 75lbs

Team WOD:
Complete as many reps as possible in 15 minutes of:

Row or Run 200M
Pull-ups
Push-ups
Row Sit-ups

Team A: 668
Team B: 737
Team C: 698

WOD 07 APR 11

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Post rounds and reps completed

WOD 06 APR 11

MAX Shoulder Press
1-1-1-1-1-1-1
Post your max:
Glass: 165lb (81% of BW),
Garris: 145lb (76% of BW),
Franciski: 135lb (73% of BW)
King: 120lb (69% of BW)
Laurente: 115lb (68% of BW)
Sim: 75lb (68% of BW), Hur 75lb (68% of BW)
Lee: 125lb (66% of BW)
Funk: 115lb (65% of BW),
Winters: 125lb (61% of BW)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.
Winters: 19:50, Glass: 19:55, Laurente: 20:40, King: 21:04, Lee: 21:22, Choi: 21:42, Shim: 23:00, Ski: 23:35 (Sub Run for Row), Cha: 24:24, Hur: 24:47 Funk: 26:10 (Sub Run for Row)Garris: 25:30

WOD 05 APR 11

"Filthy Fifty"
50 Burpees
50 Air Squat (Substituted)
50 Push Press, 45lb
50 Box Jump, 20 in
50 Jumping pull-ups
50 Kettle bell swing, 35lb
Walking lunges, 50 Steps
50 Knees to elbows
50 Sit-up (Substituted)
50 Double unders or 200 REG Jump rope

Post your time:
Glass: 27:25
King: 28:33
Laurente: 36:32
Funk: 37:00
Choi: 33:45
Shim: 34:25
Hur: 45:13
Cha: 47:27

WOD 04 APR 11

Back Squat:
3-3-3-2-2

Rest 5 min

Four rounds for time:

400 Meter Run
50 Squats

Post your time:
Glass: 14:45
Choi: 14:52
Shim: 15:55
King: 16:18
Hur: 18:40
Ski: 16:50
Cha: 16:52

WOD 01 April 11

Hang Power clean
1-1-1-1-1-1-1

Team WOD
AMRAP in 15 min:

Thruster 45lb
Push-ups
Overhead Lunge: 25lb