Saturday WOD
Remember everyone we will be out at Adrenaline today! Come out and climb with everyone. Sign your wavier online before you go in. We all plan on being there when they open at 11. Dont forget bowling on Sunday night 7:30 at Stars and Strikes off 316 and 29.
Friday WOD 20120224
Mackenzie killing burpee pull-ups
Everyone remember we will be out at Adrenaline doing some rock climbing. Everyone come out!
Complete 5 rounds for time of:
100 yard Sprint
8 KB Swings – 2 pood
5 Plyo Push Ups
Post times to comment.
Thursday WOD 20120223
Complete as many reps as possible in 7 minutes of:
Burpees
Post total reps to comment.
Tuesday WOD 20120222
8 Rounds for time of:
200m Run
15 Sit-Ups
10 Wallballs
5 Burpee Pull-Ups
Post times to comment.
Tuesday WOD 20120221
Back Squat
5-5-5-5-5
-Then-
Max weighted Push-Up
Post load to comment.
Monday WOD 20120220
Diane
21-15-9
Deadlift 225
Hand Stand Push-Ups
Post time to comment.
Saturday WOD 20120218
-Team WOD-
90 Thrusters 95
90 Sumo Deadlift High Pulls 95
90 Deadlifts 95
3000m Row
1000 Single Under Jump Rope
4 people to a team. 3 People work at a time.
For every lady on your team subtract 10#’s and 5reps, 100m, and 50SUs. (guys and girls use the same bar)
Teams with 4 ladies get 10#’s extra off their bar.
Post team name and time to comment.
Friday WOD 20120217
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Squat Cleans
Flutter Kicks
Medball Mountain Climbers
Post times to comment.
Thursday WOD 20120216
As Many Rounds As Possible in 10 Minutes of:
2 Rope Climbs
10 GHD Sit-Ups
10 Ring Dips
Post total rounds to comment.
WednesdayWOD20120115
Shoulder Press
5-3-2-1-1-1
Then Five Rounds For Time
100 Meter Sprint 1 Minuit Rest
10 Box Jumps 1 Minuit Rest
