Sat. Oct. 23rd, 2010

Today's W.O.D.
2-person WOD
800m run
100 Pull-ups
100 Box jumps
100 KB swings
100 Sit-ups
100 Burpees
800m run
For time
*This WOD consists of teams of two.
*Each individual will run 400m
*Each team can divide reps as needed

Fri. Oct. 22nd, 2010

Today's W.O.D.
Deadlift - 225lbs
Handstand push-ups
400m run
21-15-9
For time

On-Ramp
"Cindy" - TIME SCALED
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 15mins

Thurs. Oct. 21st, 2010

Today's W.O.D.
"Make-up Thursday"

Wed. Oct. 20th, 2010

Today's W.O.D.
Front Squats - 135lbs
Knees to Elbows
400m run
21-15-9
For time

Tues. Oct 19th, 2010

Today's W.O.D.
Weighted Pull-ups
3-3-3-3-3
/////
Sidney run
for time

Mon. Oct.18th, 2010

Today's W.O.D.
"Fran"
Thrusters - 95lbs
Pull-ups
21-15-9
For time