For time:
225lb or Body weight Deadlift, 21 reps
400 meter Run
225lb or Body weight Deadlift, 18 reps
400 meter Run
225lb or Body weight Deadlift, 15 reps
400 meter Run
225ob or Body weight Deadlift, 12 reps
400 meter Run
Post time to comments.
Steve: 20:26 (Rx)
Glass: 21:44 (Rx)
Don: 16:52 (BW)
Derek: 22:50 (BW)
Garris: 14:40 (135lb)
Li: 21:50 (135lb)
Eric: 18:12 (135lb)
Kay: 23:14 (95lb)
Brandi: 19:32 (85lb)
Carter: 21:22
Welcome to all.
31 January 2011
30 January 2011
WOD 31 JAN 11
For time:
20 Inch Box Jump 50 reps
Towel pull ups 50 reps
45lb Kettle bell swing 50 reps
50 Sit-ups
40lb dumbbell Hang Power Clean 50 reps
800 meter run
50 Back extention
Post your time:
Don: 18:10 (Rx)
Brandi: 18:23 (25lb, 15lb)
Glass: 20:27 (Rx)
Derek:23:56 (35lb, 25lb)
Kay: 24:32 (25lb, 15lb)
Anthony: 31:00 (- Back extention)
Welcome back Derek.
20 Inch Box Jump 50 reps
Towel pull ups 50 reps
45lb Kettle bell swing 50 reps
50 Sit-ups
40lb dumbbell Hang Power Clean 50 reps
800 meter run
50 Back extention
Post your time:
Don: 18:10 (Rx)
Brandi: 18:23 (25lb, 15lb)
Glass: 20:27 (Rx)
Derek:23:56 (35lb, 25lb)
Kay: 24:32 (25lb, 15lb)
Anthony: 31:00 (- Back extention)
Welcome back Derek.
28 January 2011
27 January 2011
WOD 28 JAN 11
HERO WOD
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Steve: 1:24-1:45 (RX)
Glass: 1:39-2:21 (RX)
Don: 1:29-1:52 (95)
Li: 1:34-2:10 (50)
Brandi: 1:35-1:49 (Green Band, 30)
Kay: 1:37-2:21 (Jumping pull-ups, 30)
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Steve: 1:24-1:45 (RX)
Glass: 1:39-2:21 (RX)
Don: 1:29-1:52 (95)
Li: 1:34-2:10 (50)
Brandi: 1:35-1:49 (Green Band, 30)
Kay: 1:37-2:21 (Jumping pull-ups, 30)
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
26 January 2011
WOD 27 JAN 11
Team WOD
Team of 3 for time:
Row 6k at 500m each
180 45lb Kettle bell swing
180 35lb Dumbbell thrusters.
Post your team time:
Team A: 13:47
Don,Li,Kay
Team B: 14:32
Anthony,Brandi,Muhammad
Team of 3 for time:
Row 6k at 500m each
180 45lb Kettle bell swing
180 35lb Dumbbell thrusters.
Post your team time:
Team A: 13:47
Don,Li,Kay
Team B: 14:32
Anthony,Brandi,Muhammad
25 January 2011
WOD 26 JAN 11
Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments:
Barriger: 14:58
King: 14:49 (Jumping Muscle-ups)
Glass: 15:35
Newbies:
10 Righ Dips
25 Squats
Carter: 13:20
Garris: 14:42
12 Muscle-ups
75 Squats
Post time to comments:
Barriger: 14:58
King: 14:49 (Jumping Muscle-ups)
Glass: 15:35
Newbies:
10 Righ Dips
25 Squats
Carter: 13:20
Garris: 14:42
24 January 2011
WOD 25 JAN 11
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Steven: 12:21 (2:42, 2:46, 2:52)
Li: 13:30
Brandi 14:55
Royer: 15:01
Don: 15:54
Outstanding time by Steven. All three rounds under 3 min. WOW Impressive!
Finisher
Seven sets of Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Run 800 meters
Rest 2 minutes
Post time to comments.
Steven: 12:21 (2:42, 2:46, 2:52)
Li: 13:30
Brandi 14:55
Royer: 15:01
Don: 15:54
Outstanding time by Steven. All three rounds under 3 min. WOW Impressive!
Finisher
Seven sets of Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
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