9/30/2010 WOD

9.30
 "Ryan"
 Five rounds for time of:
 7 Muscle-ups
 21 Burpees

Athletes:   Lisa 15:30 [sub pullup / pushup]
   SMR  15:59 [sub pullup / pushup]

Great work out!

Everyone did great work today!

9/25/2010 WOD

9.25
 "Fight Gone Bad!"
 Three rounds of:
 Wall-ball, 20 pound ball, 10 ft target (Reps)
 Sumo deadlift high-pull, 75 pounds (Reps)
 Box Jump, 20" box (Reps)
 Push-press, 75 pounds (Reps)
 Row (Calories)
   SMR 420 [wb 1lb, sdhp pvc, bj 7", pp pvc, row -> sdhp]

9.25 cff
 swod
   squat 3x5
   press 3x5
 dwod
   amrap 15
   10 supine rows
   10 true pushups
   SMW 8 rounds

WOD 9/24/2010

9.24.210
 3 Rounds:
 10 Squat
 10 Front Squat
 10 Overhead Squat
 10 Press
 10 Push Press
 10 Push Jerk
 10 Deadlift
 10 Sumo Deadlift Highpull
 10 MedBall Cleans

9/23 WOD

9.23.2010
 Shoulder Press 3-3-3-3-3-3-3
   LMC 30lbs
   JCO 75lbs
   VSO 55lbs

cff

SWOD
  Squat 3x5

smw 230
cam 95

DWOD
  The Volkswagon
    21-15-9 3 rounds for time:
      Bench Press @ body weight
      Pullups

smw 8:03 (155/230)
cam 7:51 (155/230,dark blue band)

cf.wod

Michael
  3 rounds for time:
    800 m run
    50 back extensions
    50 situps

ssm 23:35 (subbed crunches last round)
vso 24:18 RX
jco 27:18 RX

cf.wod

As Many Rounds As Possible in 12 minutes
  10 Squats
  10 Abmat Situps
  10 Sumo Deadlift High Pull

sjk 5 rounds 4 squats

WOD-

SWOD

   Strict Pullups 3 x max reps

smw 15,18,22                                                                            
slmw 10,11,10 (purple band)

DWOD
  10 rounds for time:
    3 deadlifts 315
    5 clap pushups
    7 GHD situps

smw 23:00 (275 dl, abmat)
slmw 10:12 (20 dl, no clap, abmat)

cf.wod

9-6-3 3 rounds for time:
  Thruster 165 lbs
  Muscle Up

sjk 5:10 (15 bar / darkblue band pullup + bench dip)

cf.wod

Kelly
  5 rounds for time:
  run 400 m
  30 box jumps 24"
  30 wall balls 20/14

sjk 23:05 (3 rounds)
cam 36:31 (1lb ball)

cf.wod

Heavy Fran
  15-12-9 3 rounds for time:
  Thruster 135/95
  Pullup 45/??

sjk 6:10 (pvc/dark blue band)
cam 5:03 (15lb bar/turquise band)