Archive for March, 2009

Core Work

Posted: March 31, 2009 in Uncategorized

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to Jan. 26

Advertisements

Nicole

Posted: March 30, 2009 in Uncategorized

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

Post number of pull-ups completed for each round to comments.

Compare to Jan. 30

Fight Gone Bad

Posted: March 29, 2009 in Uncategorized

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to Dec. 31, 2008 or Jan. 31, 2009

SaturWOD: Helen

Posted: March 28, 2009 in Uncategorized

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to March 1, 2009

Posted: March 27, 2009 in Uncategorized

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Long Sprints!

Posted: March 26, 2009 in Uncategorized

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to April 1, 2008

Heavy Squats

Posted: March 25, 2009 in Uncategorized

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to Feb. 22, 2009

Karen

Posted: March 23, 2009 in Uncategorized

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to Aug. 7, 2008 or Jan. 19, 2009

Lynne

Posted: March 22, 2009 in Uncategorized

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to Nov. 25, 2008