Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Post time to comments
King 17:54 95/115/135
Hall 13:52 75
Chun 15:18 95
Watson 95lb
30 July 2012
29 July 2012
MONDAY 120730
Ten rounds for time of: or 40 minutes
Big Dawgs:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Packs:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
Puppies:
3 Strick Pull-ups
5 Kipping Pull-ups
7 Jumping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Chun: 28:16 Puppies
Hiner: 32:57 Puppies
Macalintal: 37:35 25lb
King: 38:08 25lb
Watson: 36:00 25lb
Big Dawgs:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Packs:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
Puppies:
3 Strick Pull-ups
5 Kipping Pull-ups
7 Jumping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Chun: 28:16 Puppies
Hiner: 32:57 Puppies
Macalintal: 37:35 25lb
King: 38:08 25lb
Watson: 36:00 25lb
27 July 2012
FRIDAY 120727
For time:
Big Dawgs:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Puppies:
Body weight Back squat, 21 reps
42 Rower
Body weight Back Squat, 15 reps
30 Rower
Body weight Back Squat, 9 reps
18 Rower
Post time to comments.
Puppies:
Chun: 6:33
King: 7:43
Macalintal: 6:58
Hiner: 9:30
Big Dawgs:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Puppies:
Body weight Back squat, 21 reps
42 Rower
Body weight Back Squat, 15 reps
30 Rower
Body weight Back Squat, 9 reps
18 Rower
Post time to comments.
Puppies:
Chun: 6:33
King: 7:43
Macalintal: 6:58
Hiner: 9:30
25 July 2012
THURSDAY 120726
Push Press 2-2-2-2-2-2-2 reps.
Post your max reps.
Schober: 225
Watson: 145
Hall: 155
King: 140 (1X)
Chun: 145
Hiner: 135
Post your max reps.
Schober: 225
Watson: 145
Hall: 155
King: 140 (1X)
Chun: 145
Hiner: 135
24 July 2012
WEDNESDAY 120725
"Ship"
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box
Post time to comments.
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box
Post time to comments.
TUESDAY 120724
Front Squat
2-2-2-2-2-2
Finisher
3K Row
Post your MAX load and 3K Time:
Schober: 275 13:22
King: 205 13:48
Watson: 195 12:59
Chun: 185 13:27
Hiner: 185 14:15
Macalintal: 160 13:03
Hall: 145 14:34
2-2-2-2-2-2
Finisher
3K Row
Post your MAX load and 3K Time:
Schober: 275 13:22
King: 205 13:48
Watson: 195 12:59
Chun: 185 13:27
Hiner: 185 14:15
Macalintal: 160 13:03
Hall: 145 14:34
MONDAY 120723
For time of:
Overhead squat, 10 Reps
10 Box Jump, 24 In
Thruster, 10 Reps
Power Clean, 10 Reps
Toes to Bar, 10 Reps
Burpee Pull Ups, 10 Reps
Toes to Bar,10 Reps
Power Clean, 10 Reps
Thrusters, 10 Reps
Box Jumps, 10 Reps
OHS, 10 Reps
Use 75 pounds for all barbell exercises:
Schober: 11:27
Watson: 15:11
Macalintal: 17:00
Hall: 18:49
Overhead squat, 10 Reps
10 Box Jump, 24 In
Thruster, 10 Reps
Power Clean, 10 Reps
Toes to Bar, 10 Reps
Burpee Pull Ups, 10 Reps
Toes to Bar,10 Reps
Power Clean, 10 Reps
Thrusters, 10 Reps
Box Jumps, 10 Reps
OHS, 10 Reps
Use 75 pounds for all barbell exercises:
Schober: 11:27
Watson: 15:11
Macalintal: 17:00
Hall: 18:49
20 July 2012
18 July 2012
THURSDAY 120719
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
Schober: 10:45 (Rx)
King: 17:57 (Rx)
Watson: 14:44 (115)
Macalintal: 18:15 (115)
Hall: 15:12 (95)
Hiner: 14:15 (65)
Compare to 20120327
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
Schober: 10:45 (Rx)
King: 17:57 (Rx)
Watson: 14:44 (115)
Macalintal: 18:15 (115)
Hall: 15:12 (95)
Hiner: 14:15 (65)
Compare to 20120327
16 July 2012
TUESDAY 120717
"Fran"
21-15-9 reps for time of:
Thruster (95lbs)
Pull-ups
Post your time
Leon: 6:00 (Rx)
Mike: 6:08 (Rx)
Schober: 7:45 (Rx)
King: 8:15 (Rx)
Macalintal: 8:25 (Rx)
Watson: 10:05 (Rx)
Chun: 9:55 (85)
Hall: 12:09 (85)
Hiner: 10:25 (65)
Brown: DNF (65)
Compare to 20120312
21-15-9 reps for time of:
Thruster (95lbs)
Pull-ups
Post your time
Leon: 6:00 (Rx)
Mike: 6:08 (Rx)
Schober: 7:45 (Rx)
King: 8:15 (Rx)
Macalintal: 8:25 (Rx)
Watson: 10:05 (Rx)
Chun: 9:55 (85)
Hall: 12:09 (85)
Hiner: 10:25 (65)
Brown: DNF (65)
Compare to 20120312
15 July 2012
MONDAY 120716
For time:
Big Dawgs
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep
Puppies
3/4 of one rep max, 10 reps
Sprint 100 yards
Jumping Pull-ups, 35 reps
Sprint 100 yard
1 rep max clean and Jerk.
Post time to comments.
Chun: 13:00 135lb
Macalintal: 14:30 155lb
King: 11:59 145lb
Brown: 12:10 85lb
Hall: -13:00 65lb
Big Dawgs
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep
Puppies
3/4 of one rep max, 10 reps
Sprint 100 yards
Jumping Pull-ups, 35 reps
Sprint 100 yard
1 rep max clean and Jerk.
Post time to comments.
Chun: 13:00 135lb
Macalintal: 14:30 155lb
King: 11:59 145lb
Brown: 12:10 85lb
Hall: -13:00 65lb
13 July 2012
WOD 12JUL12
For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Post time to comments.
King: 16:57 Rx
Schober: 20:03 Rx
Hiner: 14:30 (8 Pound ball)
Chun: 16:00 (14 Pound ball)
Hall: 16:35 (14 Pound ball)
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Post time to comments.
King: 16:57 Rx
Schober: 20:03 Rx
Hiner: 14:30 (8 Pound ball)
Chun: 16:00 (14 Pound ball)
Hall: 16:35 (14 Pound ball)
10 July 2012
WOD 10JUL12
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Schober: 36:12 Rx
Chun: 27:12
Macalintal: 26:52
Hiner: 36:16
King: 30:00
Henry: 30:00
Puppies:
Tabata Squat:
Hall: 6 Reps
Brown: DNC
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Schober: 36:12 Rx
Chun: 27:12
Macalintal: 26:52
Hiner: 36:16
King: 30:00
Henry: 30:00
Puppies:
Tabata Squat:
Hall: 6 Reps
Brown: DNC
08 July 2012
WOD 09JUL12
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
05 July 2012
WOD 06JUL12
Overhead Squat
3-3-3-2-2-1
Team WOD
As may reps as possible in 15 minutes as a team.
Run 100 meters
Kettlle bell burpee deadlifts, 35 pound kettle bells.
Kettle bell swings
Post time to comments.
3-3-3-2-2-1
Team WOD
As may reps as possible in 15 minutes as a team.
Run 100 meters
Kettlle bell burpee deadlifts, 35 pound kettle bells.
Kettle bell swings
Post time to comments.
WOD 05JUN12
"Tumilson"
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Post time to comments.
King: 22:09 (Rx)
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Post time to comments.
King: 22:09 (Rx)
02 July 2012
WOD 03JUL12
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
CSM's Modified Handstand push-ups.
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
CSM's Modified Handstand push-ups.
01 July 2012
WOD 02JUL12
"Nasty Girls"
Big Dawgs
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Puppies
3 rounds for time of:
50 Squats
7 Ring Dips
95 pound Hand power cleans, 10 reps
Post time to comments.
Big Dawgs
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Puppies
3 rounds for time of:
50 Squats
7 Ring Dips
95 pound Hand power cleans, 10 reps
Post time to comments.
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