Wednesday 12/26/12

Complete as many rounds and reps as possible in 12 minutes of:
-155 pound Deadlift, 15 reps
-15 Deficit push-ups, hands on 25 pound plates
-15 Box jumps, 24" box

Tuesday 10/9/12

For time:
-row 3,200m

Monday 10/8/12

Five rounds for time of:

-500m row

-15 push-ups

Thursday 10/4/12

Three rounds for time of:
-100 meter walking lunge
-10 Handstand Push-up (HSPU)
-50 Kettle-bell swings, 1 pood

Friday 5/6/11

WOD as many rounds as possible in 30 minutes of:

-800m run

-20 Kettlebell Swings (Men 70 lbs, Women 55 lbs)

-20 Box Jumps (Men 24″, Women 20″)

-20 Push ups (hands off ground at bottom)

Have Fun! 

Friday 5/6/11

WOD will be posted in box. Final WOD will be 5/11/11. Whoever wants to train for the last week is more than welcome to come out to the box at the scheduled times.

Have Fun!

Thursday 5/5/11

WOD 3 Rounds for time of:

-400m run

-21 Sit ups

-15 Power Snatches (Men 75 lbs, Women 45 lbs)

-9 Handstand push ups

Have Fun!

"Things turn out best for the people who make the best of the way things turn out."

John Wooden

Wednesday 5/4/11 Rest Day

Tuesday 5/3/11

WOD
-65 squats
-45 push ups
-800m run
-500m row
-100 double unders

Have Fun!

Monday 5/2/11

WOD 4 Rounds
-run 400m
-10 deadlifts (men 155lbs., women 115lbs.)
-5 handstand pushup

Have Fun!