WOD 23 SEP 11

Deadlift
3-3-3-2-2-1-1


RUN 5 K

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WOD 22 SEP 11

CofS PT

05:50 at CFH

WOD 20 SEP 11

Split Jerk
3-3-3-2-2

WOD
Five rounds for time of:
35 Double-unders
Run 200 meters

Gifford: 8:51, King 10:13, Bell 12:02, Querishi 12:03, Ifurung: 12:16, Myers 12:19, Soto 12:20

WOD 19 SEP 11

"Fight Gone Bad!"

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)
Row (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.

Gifford: 267 , King: 246, Reineke: 205, Cramer: 207, Bell: 206, Perea: 203, Ifurung: 183, Querishi: 183, Soto: 151, Myers: 146



B.J. Penn and Dennis

WOD 16 SEP 11

Thruster 3-3-3-3-3-3-3

Post loads to comments.

WOD 15 SEP 11

CofS PT

WOD 14 SEP 11

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the reps.

King: OHS 135, FS 195, BS 225
Gifford: OHS 185, FS 205, BS 245
Hopkins: OHS 85, FS 145, BS 135
Soto: OHS 45, FS 65, BS 65
Qureishi: OHS 105, FS 205, BS 225
Reineke: OHS 135, FS 165, BS 185
Bell: OHS 135, FS165, BS165