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