May 15, 2008

Today's WOD (there's a theme today, see if you can guess it):
- 11 Knees to Elbows
- 20 Push-ups
- 11 Knees to Elbows
- 40 Squats
- 11 Knees to Elbows
- 20 Slam Balls
- 40 Kettle Bell Swings (53# / 35#)
- 11 Knees to Elbows
- 20 Medicine Ball Cleans
- 11 Knees to Elbows
- 40 Kettle Bell Deadlifts (53# / 35#)
- 11 Knees to Elbows
- 20 Squat Jumps
- 11 Knees to Elbows
- 40 Sit-ups
- 12 Knees to Elbows

Kevin set the pace today with a time of 14:52, my time was 15:18.

Please post your times to the comment section.

For a "cool down" when did baseline times for running. Your choice of 200M, 400M or 800M.

Good Times!

May 14, 2008

Today's WOD:
As many rounds in 20 minutes:
- 5 DB Row Push-ups (35# / 25#)
- 10 Pull-ups
- 15 Squat Jumps (45# Bar)

Kurt set the pace today with 8 2/3 rounds, good job. I did 7 1/3 round.

Open Gym to close out the class.

Good Times!

May 13, 2008

Today's WOD:
5 Rounds
- 15 Dead Lifts (185# / 135#)
- 25 Wall Balls (20# / 14#)
- 400 M Run

My time was 24:00, thanks to Scott for pushing me through this!

Skill of the day: Snatch

May 12, 2008

Today's WOD:

Box Jumps	Sit-ups	Handstand Push-ups
10	15	1
9	15	2
8	15	3
7	15	4
6	15	5
5	15	6
4	15	7
3	15	8
2	15	9
1	15	10

Skill of the day: Squat Therapy

May 10, 2008

Today's WOD as reported by Nichole (no guarantees on accuracy):
Teams of 3 Eva:
5 rounds for time.
- Run 800 meters
- 2 pood KB swing, 30 reps
- 30 pullups

Push-ups 2 the first minute, 4 the second minute, etc...

May 9, 2008

Today's WOD:
21 - 15 - 9 -15 - 21
- Kettle Bell Swings (53#/35#)
- Ring Push-ups
- Box Jumps

Kevin finished first this morning at 11:07, my time was 11:58.

Then we did 3x3 overhead squats.

For a "cool down" we did handstand holds.

Good times!

May 8, 2008

Today's WOD Tabata Mania:
- Squats
- SDHP (75#/55#)
- Pull-ups
- Sit-ups
- Push-ups

Good times!