Posts from ‘October, 2009’

10-31-2009

Oct 31st, 2009

by admin.

11 comments

WOD
“Helen”
400m Run
21 Swings
12 Pull Ups
3 rounds for time
record time to comments
compare to 8-29-2009

10-30-2009

Oct 30th, 2009

by admin.

9 comments

WOD
Overhead Squat (80%) 3 sets
—
Muscle Ups 5
Handstand Push Ups 10
Skin the Cat 15
Dip 20
Pull Up 25
Knees to Elbows 50
for time
record subs/mods/scales and time to comments

10-29-2009

Oct 29th, 2009

by admin.

2 comments

WOD
Push Up (70%) 3 sets
—
Snatch (95lbs/65lbs) 5 reps
Ring Dip 5 reps
Pull Up 5 reps
AMRAP 20 minutes
record push up work and rounds to comments

10-28-2009

Oct 28th, 2009

by admin.

8 comments

WOD
Overhead Squat (60%) 6 sets
—
One Gross WOD
Push Up
MB Clean
Pull Up
Kettlebell Swing
15, 12 and 9 reps for time
compare to 10-21-2009
or 5-27-2009

10-27-2009

Oct 27th, 2009

by admin.

4 comments

WOD
Pull Up Max Test
3 sets at 70%
—
MB Clean 10 reps (20lbs/14lbs)
EMOTM 30 minutes
record rounds on/off the clock to comments

10-26-2009

Oct 26th, 2009

by admin.

7 comments

WOD
Retest Push Up Max
—
Run 5k
(6 rounds of 800m)
for time

compare run time to 9-28-2009

10-24-2009

Oct 24th, 2009

by admin.

4 comments

WOD
“Saturday Meet”
Olympic Weightlifting contest
Snatch
1 1 1
Cleand and Jerk
1 1 1
Record individual bests and total to comments

—

“Everything is over my head.”
- Dan John

“Date Night”
Nancy: OHS (66%1RRM) 9 reps
Run 200m
3 rounds for time
— (three minute rest)
Fran: Thruster (50% Front Squat 1RM)
Pull Up
12, 9 and 6 reps for time
—
Diane: Deadlift (66% 1RM)
HSPU
12, 9 and 6 reps for time

record total cumulative time to comments
compare to: 6-30-2009
4-23-2009
3-24-2009