Blog Articles

WOD – July 24

Date: July 24, 2009  Author: admin Leave a comment

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time

WOD – July 21

Date: July 21, 2009  Author: admin Leave a comment

5 Rounds for time:

Run 400 meters
21 Burpees

WOD – July 20

Date: July 20, 2009  Author: admin Leave a comment

Overhead Squats 3-3-3-3-3

WOD – July 17

Date: July 17, 2009  Author: admin Leave a comment

Four rounds for time of:
800 meter run

Rest as needed between rounds.

WOD – July15

Date: July 15, 2009  Author: admin Leave a comment

AMRAP in 20 mins.:

30m Walking Lunges
15 Shoulder Press – 75lbs/45lbs
Row 500m

WOD – July 14

Date: July 14, 2009  Author: admin Leave a comment

AMRAP for 20 minutes:

21 Thrusters – 95/65lbs
400m Run

WOD – July 13

Date: July 13, 2009  Author: admin Leave a comment

“Barbara”

20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds, each for time
Rest precisely three minutes between each round. Post time for each of five rounds.

WOD – July 12

Date: July 12, 2009  Author: admin Leave a comment

4 Rounds for time:

400m Run
25 Ring Dips

WOD – July 11

Date: July 11, 2009  Author: admin Leave a comment

“Badger”

30 Squat cleans, 95 lb
30 Pull-ups
Run 800 meters
3 rounds for time
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD – July 10

Date: July 10, 2009  Author: admin Leave a comment

Deadlift 3-2-2-2-1-1-1-1-1 reps