Month: October 2011

Who Ya Gonna Call?

 WOD 10/31/11 5 => 1  Snatches 1 => 5  Rounds of “Cindy” 5 Snatches 1 Round of “Cindy” 4 Snatches 2 Rounds of “Cindy” 3 Snatches 3 Rounds of “Cindy” 2 Snatches 4 Rounds of “Cindy” 1 Snatches 5 Rounds of “Cindy”

Kipless

 WOD 10/28/11 Dead Hang Pull Ups – NO KIP. Add weight if possible 5-5-5-5-5   6 Rounds: Sprint 100m Jog 100m Walk 100m   Burpees 20-20-20 Rest 2 minutes between each set. Time each round

Shoot For The Head

 WOD 10/27/11 5 Rounds: 7 Deadlifts 7 Hang Power Cleans 7 Push Presses Rest 1 min between rounds   Choose a weight that will challenge you. It will get tough during the last rounds and you can remove weight from the bar between rounds if you need to, but you cannot add weight. Aim for …

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Zombie Party!

 WOD 10/26/11 Skill:  Double Unders/Jump Rope work You MUST attempt a double under, even if you think you can’t get one.  You will NEVER get one if you don’t try.   For Time: Row 45 Calories 45 DB Thrusters 45 Med Ball Cleans (20/14) 45 Pull Ups Run 400m   Cash Out: Accumulate 2 minutes …

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Little Buddy

 WOD 10/25/11 Wall Climbs 3-3-3   20 Deadlifts (185/135) 50m Farmers Carry (From Fridge to Fence and Back) (70/53) 20 Toes To Bar 50m Farmers Carry  (70/53) 20 Burpees 200m Run 20 Box Jumps (24/20) 200m Run

Crypt Keeper

 WOD 10/21/11 Hang Clean 3-3-3-3 Bar cannot touch the ground during the set of 3.   For Time: 10-20-30 Deadlift (225/155) Pull-Ups    

Snake Bite

WOD 10/20/11 AMRepsAP in 2 minutes: Toes To Bar   “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jumps (24/20) 20 Wallball shots (20/14) 10 Handstand push-ups