WOD 11/10/2010- Max rounds and reps in eight minutes of:

WEDNESDAY 11.10.10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Todays athletes times from the times version of WOD (work out of the day)

TMM  5rounds
SLW  5rounds
SH   5rounds +3 su : HSPU to 2 25+abmat
SJK  5rounds +7 su
PAM  6rounds
ANN  4rounds +4 kickups : HSPU -> KickUps
LISA 5rounds +4su : Assisted HSPU

11/09/2010 WOD

Tuesday Nov. 9th

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
                                                                             

            








Athlete of the day!


Lisa-

Skill : wall ball

OHS- 25
FS 25
B- 25

time 10:21

NEW JUMP BOX ! Thanks Steve H.!

Thanks Steve H. for creating this lower and much needed jump box and donating it to the NanoFit gym!!!!!!

Our athletes rock!

11/06/2010 WOD-Complete as many rounds as possible in 12 minutes of:

11.06


warm ups - 10 min
skills 10 min
WOD- work out of the day

 Complete as many rounds as possible in 12 minutes of:
 35 pound dumbbell Thruster, 9 reps
 15 ft Rope Climb, 1 ascent (9 Pullups)




stretch: 10 min


Athletes:

TMM 10r
SLW 10r
Rimma 10r

11/05/2010 WOD- "Lumberjack 20"

11.05
 "Lumberjack 20"
 20 Deadlifts (275lbs)
 Run 400m
 20 KB swings (2pood)
 Run 400m
 20 Overhead Squats (115lbs)
 Run 400m
 20 Burpees
 Run 400m
 20 Pullups (Chest to Bar)
 Run 400m
 20 Box jumps (24")
 Run 400m
 20 DB Squat Cleans (45lbs each)
 Run 400m

                                                                                                           

                           

ATHLETES:


   VSO 23:12
   SJK 34:27
   SLW 25:02
   SSM 24:38
   SH  32:57
   SMW 49:41 RX

10/31/2010 Happy Halloween

10.31

 155 pound Squat Clean and Jerk, 30 reps
Athletes:

   SMR 3:24 15lbs
   SMW 4:30 65lbs junk knee




& Halloween night- After hour athletes:

-----------------------------
Rimma and Sherrill working on 100 sit ups for time..
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10/10/2010 WOD - "Tabata This!"

10.11
   "Tabata This!"
   Tabata Row
   Rest 1 minute
   Tabata Squat
   Rest 1 minute
   Tabata Pull-up
   Rest 1 minute
   Tabata Push-up
   Rest 1 minute
   Tabata Sit-up

   The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
   Tabata score is the least number of reps performed in any of the eight intervals.
   Unit for the row is "calories".


Athletes:     SLW 7 9 9 6 6
     TMM 8 10 7 6 6

10/07/2010

10.07
 21-15 and 9 rep rounds of:
 Left-arm Kettlebell snatch, 1.5 pood
 Right-arm Kettlebell snatch, 1.5 pood
 Pull-ups

Athletes:   LC  6:04                                                            
   CAM 15:00
   VSO 6:04
   PAM 8:46
   ANN 9:50

10/05/2010 WOD

10.05
 "Cindy"
 AMRAP 20
 5 Pullup
 10 Pushup
 15 Squat

Todays athletes:                                                    

   SLW 14r
   TMM 14r
   PK  10r
   ANN 13r

10/04/2010 WOD

10.04
 For time:
 95 pound Back squat, 50 reps
 15 ft Rope Climb, 5 ascents
 115 pound Back squat, 40 reps
 15 ft Rope Climb, 4 ascents
 135 pound Back squat, 30 reps
 15 ft Rope Climb, 3 ascents
 155 pound Back squat, 20 reps
 15 ft Rope Climb, 2 ascents
 175 pound Back squat, 10 reps
 15 ft Rope Climb, 1 ascent


todays athletes:

   SJK  15:26
   SSM   7:20
   SLW   7:48
   SLMW  4:26
   SMR   8:34
   PK    8:41
   VSO   5:54

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]

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