Archive for August, 2010

Group Park WOD

Posted: August 30, 2010 in Uncategorized

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Compare to August 23, 2008

.com WOD

Posted: August 30, 2010 in Uncategorized

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26.

Post time to comments.

Group Park WOD today @ 1:00

Posted: August 29, 2010 in Uncategorized

As many rounds as possible in 20 minutes of:

10 sit-ups

10 wall ball shots

10 KB sumo deadlift high pulls

Post rounds completed to comments.

.com WOD

Posted: August 29, 2010 in Uncategorized

Back Squat 3-3-3-3-3 reps

Dave Lipson 500lbs, Graham Holmberg 320lbs, Kristan Clever 255lbs, Kim Malz 220lbs, Katie Hogan 205lbs, Becca Voigt 200lbs.

Post loads to comments.

Compare to Dec. 15, 2009

.com WOD

Posted: August 28, 2010 in Uncategorized

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs).

Post time to comments.

Group Park WOD

Posted: August 27, 2010 in Uncategorized

8 rounds

100 meter sprint

7 KB swings (55/35)

7 push-ups

1 min rest

Post total time (including 7 minutes of rest) to comments.

Compare to May 24, 2010

Posted: August 26, 2010 in Uncategorized

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Compare to Dec. 16, 2009

Weekly Benchmark WOD: Fran

Posted: August 25, 2010 in Uncategorized

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to July 5, 2010

.com WOD

Posted: August 25, 2010 in Uncategorized

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

See "How Fit Are You?" – [pdf]

Posted: August 24, 2010 in Uncategorized

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14" jump), Lucas Zepeda 24:34, Jesse Bazarnick 26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14" jump), Laurie Galassi 35:47.

Post time to comments.