1-31-08 WOD

“Lano”

100 Strict Presses
200 Push-Ups
300 Sit-Ups

or

“Kelly”

5rds for time
Run 400 meters
30 box jump
30 Wall ball shots

1-30-08 WOD

AM Class

“Fran”
21,15,9
Thrusters
Pull-Ups
5 rounds

PM Classes

“Fight Gone Bad”
3rds
Row for cals
Wall Ball
KB Swings
Box Jump
Push Press

1-29-08 WOD

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Video: [wmv][mov]

1-28-08 WOD

“Jackie”

1000M Row
50 Thrusters 45lb bar
30 Pull ups

1-26-08 WOD

“Murph”

Row 1600M
100 Pull-Ups
200 Push-Ups
300 Squats
Row 1600M

It’s warm today!! You can run if you would like.

1-25-08 WOD

For Time

25 Presses (M75lbs, W 45lbs)
25 Burpees
25 Push Presses
25 Burpees
25 Push Jerks
25 Burpees

(see 9/3/07)

1-24-08 WOD

7 Rounds for Time:

5 Overhead Squats – (M135lb./W95lb.)

5 Muscle-ups

(if you don’t have a muscle-up, sub 3 Pullups + 3 Dips per muscle-up)

1-23-08 WOD

3rds for time

50 Heavy Kettlebell Swings
3 Rope Climbs

1-22-08 WOD

10-9-8-6-5-4-3-2-1

Ring dips

KB Swings

Burpee

1-21-08 WOD

Five rounds for time of:

135 pound Deadlift, 15 reps
Row 400 meters
15 GHD Sit-ups

MUST WATCH: Glute-Ham Sit-up Elements Lecture Clip…[wmv][mov]

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