WOD 101210

10 minutes Handstand Push-ups
5 minutes Squats
2 minutes Pull Ups
1 minute Push Ups

Completed : 55,96,35,35

WOD 090110

In 15 minutes, complete as many rounds as possible of:

5 Back Squats @ 20kg

10 Presses @ 6kg DB

Completed = 5Rounds

WOD 083110

Tabata Something Else

Presses @ 6kg DB = 16,11,8,8,7,5,6,6 (67)

Push Ups = 9,9,9,9,8,6,6,6 (62)

Sit Ups = 6,5,6,7,6,6,5,5 (46)

Squats = 11,10,10,10,7,8,8,9 (73)

WOD 042710

"JT"
21-15-9 For Time Of:
Press DB @ 20lbs
Ring Dips (+B)
Push Ups

Completed : 22:37

WOD 042110

75 Bupees For Time :

Completed : 17:14

WOD 041910

"Cindy"
In 20 Minutes AMRAP of :
5 Pull Ups
10 Push Ups
15 Squats

Completed : 6R + 1

WOD 041710

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Completed : 21:57

WOD 041510

For Time Of :
15 Hanstand Push Ups
1 Pull Up

13 Hanstand Push Ups

3 Pull Ups

111Hanstand Push Ups

5 Pull Ups

9 Hanstand Push Ups

7 Pull Ups

7 Hanstand Push Ups

9 Pull Ups

5 Hanstand Push Ups

11 Pull Ups

3 Hanstand Push Ups

13 Pull Ups

1 Hanstand Push Up

15 Pull Ups

Completed : 37:19 (Press @ 20lbs , Pull + R)

WOD 041310

Five Rounds Of :
3 KB Presses @ 12kg
9 Ring Dips (+B)
18 KB Swings @ 20kg

Completed : 26:10

WOD 041210

15 Minutes AMRAP of :

10 Pull Ups
15 Push Ups
20 Squats

Completed : 3R + 10 + 5

WOD 040910

Weighted Pull Ups 3-3-3

Completed : Pull+B

4 Rounds 400m Rest 90sec In Between

Competed : 2:43, 3:24, 3:34, 4:06

WOD 040810

Deadlift 3-3-3

Completed : 55,65,75

100 Ring Dips For Time.Penalty 10 Squat

Completed : 21:43 (RD+B),90 Squats

WOD 040610

10 Mins AMRAP Of Singel Hand Arm KB Clean & Jerk @ 16kg
Rest 3 Mins Then Tabata Squats

Completed : 42 Reps (20 Burpees) 90 Squats

WOD 033110

Back Squat 5-5-5

Completed : 35,40,45

Run 1.6km For Time

Completed : 19:37

WOD 032610

Deadlift 5-5-5

Completed : 50,60,65

10 BB Thruster
50 Double Unders
8 BB Thruester
40 Double Unders
6 BB Thruster
30 Double Unders
4 BB Thruster
20 Double Unders
2 BB Thruster
10 Double Unders

Completed : 21:03 (20kg BB)

WOD 032310

Press 3-3-3

Completed : 20,20,20

Three Round For Time Of:
50 Double Unders
21 KB Swings @ 16kg
12 Pull Ups (+B)

Completed : 25:59

WOD 031910

Back Squats 3-3-3

Completed : 40,45,50

In 15 minutes,do as many round as possible of :
5 KB Push Jerk @ 12Kg
10 Pull Ups (+B)

Completed : 4r

WOD 031710

"Annie"
50-40-30-20-10 Reps For Time Of:
Double Unders
Sit Ups

Completed : 23:10

WOD 031610

Three Rounds For Time Of :
15 back squats 35kg
15 ring dips (+B)

Completed : 20.42

WOD 03120

Deadlift 3-3-3-3-3

Completed : 50,55,60,65,70

Tabat Squats

Completed : 15,17,16,12,9,8,6,11 = 94

WOD 031110

Five Round For Time Of :
7 Deadlift @ Bodyweight (55kg)
14 Burpees
30 Double Unders

Completed : 45:28

WOD 030510 Friday

Death By 10 Meters :
With a continuosly running clock,run one lap(10m) the 1st minute,two laps the 2nd minute,three laps the 3rd minute...continuing for as many minute as you are able.Make sure you touch the ground at the end of each lap.

Completed : 9r + 6

WOD 030110 Monday

Back Squat : 5-5-5

Completed : 30kg,35kg,40kg

For time of :

30 Pull Ups
60 Double Unders
20 Pull Ups
40 Double Unders
10 Pull Ups
20 Double Unders

Completed : 28:55 (+B)

WOD 022310 Tuesday

"CINDY"

In 20 minutes do as many round as possible of :

5 Pull Ups
10 Push Ups
15 Squat

Completed : 7R + 5 + 3 (+R)

WOD 020210 Tuesday

Five rounds for time of: 7 Push Jerk BB@ 30Kg, 25 KB Swings @ 16Kg

Completed : 27:57

WOD 020110 Monday

10 minutes Handstand Push-ups,5 minutes Squats,2 minutes Sit-ups,1 minute Push-ups

Completed : 14 + 90 + 28 + 16 = 148 reps

WOD 012010 Tuesday

Press 3-3-3

Completed : 20kg, 20kg, 20kg

3 rounds for time of: Run 400m, 10 Squat Jump, 5 Deadlifts @ 50Kg

Completed : 18:59

WOD 011510 Friday

Double Under 150 for time

Completed : 10:36

WOD 011410 Thursday

Press 2-2-2-2-2

Completed : 25,27,25,25,25

"Chelsea": Every minute, on the minute, for 30 minutes, do: 5 Pull Ups, 10 Push Ups, 15 Squats

Completed : 5 minute , 7R + 5 + 10 (Pull + B)

WOD 011210 Tuesday

Three rounds for time of: 25 Wall Balls @ 5 Kg, 25 Burpees, 25 KB Swings @ 16kg

Completed : 37:05

WOD 010810 Friday

TGU 2-2-2-2-2

Completed : 16,16,16,16,16

90 Pull Ups and 90 Ring Dips

Completed : 26:09

WOD 010710 Thursday

45-30-15 reps for time of :
KB Swing @ 16kg,Walking lunges x 2

Completed : 28:26

WOD 010509 Tuesday

Deadlift 3-3-3-3-3

Completed : 60,65,70,70,65

Run 1.6km for time.

Completed : 12:51

WOD 010210 Saturday

50 Pull Ups
25 Power Clean & Jerk @ 20kg
30 Pull Ups
15 Power Clean & Jerk @ 20kg
20 Pull Ups
10 Power Clean & Jerk @ 20kg

Completed: 39:28

WOD 123009 Wednesday

WOD 123009 Back Squat 5-5-5-5-5

Completed: 40kg , 45kg , 47.5kg , 47.5kg , 47.5kg

"Annie" 50-40-30-20-10 reps of: Double Unders, Sit Ups

Completed: 24:14