WOD 12JUN12

For time:
Strict pull-ups, 15
145 pound Clean and jerk, 5 reps
Strict pull-ups, 14
165 pound Clean and jerk, 4 reps
Strict pull-ups 13
185 pound Clean and jerk, 3 reps
Strict pull-ups, 12
205 pound Clean and jerk, 2 reps
Strict pull-ups 10
225 pound Clean and jerk, 1 rep

Post your time:
King: 11:35 135lb
Lee: 10:02 113lb
Henry: 11:55 125lb

Get well soon CSM

WOD 11JUN12

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds:

Watson: 19rds
CSM: 18rds
Mac: 16rds+25reps
King: 14rds+25reps
Qureishi: 10 rds
Rivet: 12 rds

WOD 08JUN12

Front squat 3-3-3-3-3 reps

Tabata Kettlebell swing, 45lbs
20 second work 10 second rest for 4 Min


Post loads to comments.

WOD 07JUN12

8A CofS PT.
Link up at 0545 Commissary Parking Lot.

WOD 06JUN12

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments

CSM: 15 min + 11 reps = 137 reps
Mac: 14 min + 10 reps = 115 reps
King: 13 min + 13 reps = 104 reps
Hiner: 12 min + 2 reps = 80 reps (Band)
Qureishi: 8 min + 2 reps = 38 reps
Schober: 7 min + 1 = 27 reps (HSPU)

Total of 501 reps from this morning.


Near Banpo Bridge, Seoul Korea

WOD 05JUN12

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Post time to comments.
CSM 6:37
Mac: 9:00
King: 9:22
Qureishi: 9:12

WOD 04JUN12

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
Schober: 18:35 Rx
King:19:24 Rx
CSM: 15:19 65lb
Watson: 16:11 65lb/45li
Hiner:20:10 35lb
Yang: 19:17 (Squat)

Mother-In-Law's first "Nancy" workout (65years old).