Archive for February, 2011

Heavy + handstands

Posted: February 28, 2011 in Uncategorized

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

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Helen

Posted: February 26, 2011 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

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Compare to January 1, 2011

Row sprints

Posted: February 25, 2011 in Uncategorized

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Compare to October 6, 2010

The Seven

Posted: February 24, 2011 in Uncategorized

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Compare to November 16, 2011

Run 1 mile…work skills

Posted: February 23, 2011 in Uncategorized

That’s it.

Annie

Posted: February 22, 2011 in Uncategorized

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Compare to January 27, 2011

It’s FRAN!

Posted: February 21, 2011 in Uncategorized

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

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Compare to November 11, 2010

Hero WOD: Helton

Posted: February 19, 2011 in Uncategorized

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Compare to Sept. 10, 2010

Team WOD

Posted: February 18, 2011 in Uncategorized

Teams of 2, work for 10 minutes

One partner does KB swings (55#/35#) while the other partner runs 100 feet carrying a medicine ball (20#/15#). When the runner returns, partners swap. Each minute, on the minute, men will do 5 push-ups and women will do 3 push-ups and then continue whatever they were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps.

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Compare to September 8, 2010

“Rance”

Posted: February 17, 2011 in Uncategorized

400 meter run

15-10-5

Power Cleans (115#/85#)

Handstand Push-ups

400 meter run

15-10-5

Burpees

Weighted Walking Lunge Steps (per leg, 45#/25#)

400 meter run

Post weights and times to comments.

Compare to November 20, 2010