WOD 9/26/13

WOD: "Loredo"

6 Rounds for time:

24 push-ups

24 lunges

24 squats

Run 400 m

Community WOD 9/14/13

WOD: GI Jane

100 Burpee Pull-ups 

WOD 9/19/13

WOD:

Skill: Thruster, Snatch practice with bar

"Fran"

21, 15, 9

Thrusters (95)

Pull-Ups

Cash out:

Double Unders (100/50)

WOD 9/17/13

WOD: 1st fall workout

Run 400m

40 HR push-ups

30 OH KB carry lunge steps (50/40)

20 power cleans (115)

Run 400m

30 HR push-ups

20 OH KB carry lunge steps (50/40)

10 power cleans (115)

Run 400m

9/12/13

WOD: Repeat 3 min AMRAP

5 Rounds of 3 min AMRAP's with 2 min break in between:

(Score is the sum most and least rep rounds)

5 HR Push-Ups

7 KB Swings (70/50)

9 Situps

Mike

Ed

WOD 9/10/13

WOD: "Filthy Fifty"

50 Box jumps (24)

50 Jumping pull-ups

50 KB swings (40)

50 Lunges

50 Knee to elbows

50 Overhead press (45)

50 Hip extensions

50 Wallballs

50 Burpees

50 Double unders

WOD 9/5/13

4 rounds for time:

100 ft lunge walk

15 burpees

Beach WOD 9/1/13

WOD:

Run 1.3 miles

75 air squats

40 push-ups

Run 1.3 miles

75 air squats

40 push-ups


Alt WOD: gig pop 

Walk 1.3 miles
50 air squats
Interval walk/jog 1.3