090331

Tuesday

WOD:
"300"

For time:

Pull-ups, 25
DeadLift 135#, 50
Push-ups, 50
Box Jump, 50
Floor Wipers w/135#, 50
KB clean & Press 35#, 50
Pull-ups, 25

Post to comments.... it could be worse, we could be doing the "jedi workout"

090330

Monday

WOD:

5 rounds of :

Back Squat, 10
SDLHP, 15
Sit up, 20


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090327

Friday

WOD:
AMRAP 20 min.
Double unders, 50 (150 single unders)
pull-ups, max rep (effort ends when hands let go or feet touch the box)


Post # of pull ups for each round to comments

090326

Thursday

WOD: (HQ)

4 rounds of:

800 m run / row
rest as needed between rounds

Post time for each round


Everyone is invited to join us at the Vault tonight at 7:30 for "paleo" wings & b*er

090325

Wednesday


WOD:

Dead lift, 3-3-3-3-3

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090324

Tuesday

WOD:

5 rounds of:

Push press, 5
Ring dip, 10
Push-up, 15


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090323

Monday

WOD:

AMRAP 20 min.

burpee box jump, 5
SDLHP, 10
Squat, 15

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090320

Friday

WOD:
"Rugger Jim"

3 rounds for time:
Tuck jumps, 30 reps
OHS, 15 reps
sit ups, 30 reps

The new Roses Rugby Jerseys.
The Roses are the real deal. Jimmy busted his nose last Saturday and got stiched right there on the spot...

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090319

Thursday

WOD: (HQ)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

We'll use a 45# bumper plate with a PVC dowel through it supported by ankles.

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090318

Wednesday


WOD:

Thruster, 3-3-3-3-3

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090317

Tuesday

WOD:

"Bear Complex"

5 rounds of:

hang clean, push press, back squat, push press, front squat, 7 reps

increase weight between each round.

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090316

Monday

WOD:

for time:
Row, 2k
then
21-15-9 reps of:
Dead lift
ring dip
push up

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090313

Friday

WOD:

Sumo Dead Lift High Pull , 3-3-3-3-3

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090312

Thursday


WOD:

4 rounds for time of:

L-sit ring dip, 5
Hang clean 115#, 10
Dead hang pull-up, 15


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090311

Wednesday

WOD:

Back Squat, 3-3-3-3-3
Shoulder Press, 3-3-3-3-3

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090310

Tuesday

WOD:


For time:

squats, 100
"skin the cat", 4
squats, 80
"skin the cat", 6
squats, 60
"skin the cat", 8
squats, 40
"skin the cat", 10



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090309

Monday

WOD:

AMRAP 20:

Ring dip, 5
Push-up,10
Walking KB swing, 15

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090304

Wednesday

WOD:

5 rounds of:

Shoulder press, 2
Push press, 3
Push jerk, 5

Increase weight after each round

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090303

Tuesday

WOD:

40-30-20-10
Burpee
Jumping sit-up


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090302

Monday

WOD:

5 Rounds of:
Row, 500 M
ring dip (weighted), 3

Increase weight for each round of ring dips

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