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Archive for September, 2009
1. 15 x hang power clean (boys 115 lbs, girls 75lbs)
2. 12 x ring dips
3. 21 x sit-ups
complete as many rounds as possible in 20 minutes.
post results to WOD comments section.
max effort:
front squat: 5-5-5-5-5
rest 5 minutes
met.con:
1. 10 x kettle bell snatch (boys 24kg, girls 16kg)
2. 20 x russian twists
As Many Rounds As Possible in 10 minutes.
Post results to WOD comments section.
1. 10 x plate press (boys 45lbs, girls 25lbs bumper plates)
2. 10 x walking push-ups
3. deck squats
5 rounds for time.
1. jumping rope pulls
2. med ball slams
3. bumper plate carry
4. hammer swings
5. horizontal press
Fight Gone Bad Sets and Scoring.
1 minute each station
1 minute rest after all stations are completed
3 rounds
1 point each rep
1. run 800m
2. reps: 21-15-9
-deadlift (boys 185lbs, girls 125lbs)
-ring dips
3. run 800m
post times to WOD comments section.
max effort:
jumping squats, 5-5-5
met.con:
complete the following in any order order and in any number of sets for time.
-50 x box jumps (boys 20inch, girls 16inch)
-50 x sit-ups
-50 x lunges
-50 x push press (boys 45lbs, girls 35lbs)
-50x double unders
-800m run
post results to WOD comments section.
max effort:
4 x 400m run
met.con:
kettlebell complex
1. kb swing
2. kb clean & jerk
3. kb turkish get-up
4. kb snatch
weights: boys 24kg, girls 16kg
3 minutes on each activity. kb cannot hit the floor at anytime, except on the turkish get-up and in-between changes from one activity to another. count total number of reps.
post results to WOD comments.
max effort:
max rep push-ups, 5 efforts. rest 2 minutes in between.
met.con:
1. thrusters (boys 65 lbs, girls 45 lbs)
2. box jump (boys 24 inch, girls 20 inch)
3. wall ball (boys 20 lbs, girls 12 lbs)
reps/rounds: 21-15-9
post results to WOD comments.
max effort:
hang power snatch, 5-5-5-5-5
met.con:
1. 9 x cleans (boys 95lbs, girls 65lbs)
2. 9 x ring dips
as many rounds as possible in 10 minutes.
post results to WOD comments section.
Nicole
1. pull-ups for max reps
2. 400m run
as many rounds as possible in 20 minutes.
score is total pull-ups completed.
1. 3 x burpees
2. 6 x sit-ups
3. 9 x kettlebell swings (boys 24kg, girls 16kg)
complete one round on the minute every minute for 20 minutes. every non-complete round will result in a fault resulting in 3 burpees after the workout. resume start of round on next minute. score is number of rounds completed out of [...]