8-31-07 WOD

Team Challenge!

It is up to you and your partner to complete the following workout.

You can divide up the work anyway you want. Just complete all of it as quickly as possible:

1600M
100 Wall Ball
100 Medicine Ball Cleans
100 Medicine Ball Throws

*The 6:30am crew KILLED this today!*

8-30-07 WOD

Five rounds for time of:

95 pound Sumo Dead Lift High Pull [wmv][mov] 21 Reps
21 Ring dips

8-29-07 WOD

“Nancy”

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

WOD Demo – video [wmv] [mov]Scale weight as required.

8-28-07 WOD

For Time

400m
21 Thrusters (M25lb DB or 45lb BB, W 10lb DB or PVC)
800m
15 Thrusters
1200m
9 Thrusters
1600m

8-27-07 WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsVideo [wmv] [mov]

Potential Substitutions:
Jiu-Jitsu Sit-Ups
Superman (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)
Double-Unders [wmv][mov]

8-23-07 WOD

Complete 5 rounds for time of:

5 reps 1.5 X body weight deadlift [wmv][mov]
50 push-ups
5 reps .75 body weight hang power clean [wmv] [mov]

Scale as needed.

Blame CrossFit One World for this one.

8-22-07 WOD

3 Rounds For Time

50 Overhead Walking Lunges (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks

8-21-07 WOD

4 Rounds For Time

400m
10 Front Squat
10 Push Jerks
10 Thrusters

Rx: M75lb, W45lb

8-20-07 WOD

Max Sets in 20min

20 Heavy Kettlebell Swings
20 Box Jumps
20 Push-Press

8-17-07 WOD

“Annie”

For Time

50-40-30-20 and10 rep rounds of:

Double-unders (or multiply skips x4: 200, 160, 120, 80, 40)

Sit-ups

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