wod

100 wall ball shots 20lbs for time
5:38
Hurt my back last week.

wod

5 rft
5 overhead KB squats L/R
10 one arm pushup
20 situps

wod

10 RFT
6 tire flip
20 sprint
20 alternating sledge hammers

WOD

On the minute every min for 15min or until Failure to complete the Round in the set minute.

4 Clapping Push ups

8 Kettle Bell Swings, 2 Pood

12 Air Squats

WOD

7 RFT
135lb Clean x 3
HSPU x 5

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

20 pound pull ups

Complete as many rounds as possible in twenty minutes of:
20 Burpees
Body weight back squat, 10 reps

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

15:11

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

29:28

didn't rest between rounds. That's why it sucked extra hard.

Four rounds for time of:
18 alternating Walk 15 reps
20 pound Weighted pull-ups, 12 reps

14:21

SATURDAY 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

stopped at 155

SUNDAY 090906

4 rounds for time of:
Run 400 meters
15 Burpees

14:47

21-15-9 reps of:
squat Clean 95 pounds
Ring dips

13:44

weds wod

"Nate" scaled

Complete as many rounds in ten minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

7 rounds

8/24/2009

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


i got 7 rounds in.

Thursday July 31 2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds 65 total pull ups

Monday 20 July 09

21-15-09 of

24kg KB swings
Burpees


time 6:40

god it was hot too

Sunday 28 June 09

100 pullups
100 pushups
100 situps
100 squats

for time

forgot my watch. Felt slow. It's hot in Vegas.

WEDNESDAY 090617

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Saturday 06 June 09

Metcon

Make up your own WOD today. Think of something you've been wanting to try and post it.
I'm doing a heavy bag work out Crossfit style.

Thursday 28 May 09

"Helen"
Three rounds for time:
Run 400 meters
21 x 1½ pood Kettlebell swings
12 Pull-ups


as rx'd

1: 3:00
2: 3:22
3: 3:34