5.13.10 THURSDAY REST DAY
Daily WOD
5.11.10 TUESDAY "BUMPY ROAD, NO SEAT" Bike 2miles 21 Clapping Push Ups over PVC (lay PVC bar paralelle next to body, spring up from push... Read More
5.10.10 MONDAY "EVENT #5 CENTRAL EAST REGIONALS" 3 Rounds for time of: 9 Squat snatches… 135/75 pounds 18 Chest to Bar Pull Ups then: 400m... Read More
5.5.10 WEDNESDAY "CENTRAL EAST REGIONAL AFFILIATE WOD 1" L1's and L2's 3 Rounds for time of: 20 KB Swings… 53/25 pounds 10 C2B Pull Ups... Read More
5.4.10 TUESDAY "PERRY-PLEGIC" L1's 30 Muscle-Ups (sub: 3 Pull Ups, 3 Ring Dips per Muscle-Up) 1000m Row For Time L2's 50 Paralelle Ring Pull Ups... Read More
5.3.10 MONDAY "BEAR COMPLEX" L1's 7 Bears …185/95 pounds 5min Rest then: "ABBEY" 25…20…15…10 of: GHD-Sit Ups GHD- Back Extension 400m Run or Row(if you... Read More
5.1.10 SATURDAY "SICK STASH-DASH" 400m Run 100 Thrusters… 45/15 pounds 400m Run 100 Jumping Pull Ups 400m Run 100 KB Sumo Deadlifts… 70/35 pounds 400m Run... Read More
4.30.10 FRIDAY "FRIDAY SMACK DOWN" L1's and L2's Every minute on the minute complete 1 OHS (Overhead Squat) and 1K2E (Knees to Elbow). On the... Read More
4.28.10 WEDNESDAY L1's "Hello Kitty" For Time: 50 Kitten-Puppy-Baby-Bunnies…115/75 At the top of every minute, do 5 C2B Pull Ups (Kitten-Pupppy-Baby-Bunny= Squat Clean n Press with a... Read More
4.27.10 TUESDAY "FIGHT GONE BAD" 3 rounds of: 1min Wall Balls… 20/14 pounds (for reps) 1min SDLHP… 75/45 pounds (for reps) 1min Box Jumps… 20/18"... Read More
4.26.10 MONDAY "HUNDO" 40 Snatches…115/55 pounds 40 Toes to Bar 20 Burpees For Time Post time and load to comments Auxiliary: Row 500m X 3... Read More
4.23.10 FRIDAY "VA SECTIONALS" AMRAP 3min of: Clean n Jerk…185/115 pounds Rest 10min then: "Cindy" AMRAP 20min of: 5 Pull Ups 10 Push Ups 15... Read More
4.21.10 WEDNESDAY "ABBEY OOP" 20min AMRAP of: 10 Wall Balls…20/14 pound balls 10 Sit Ups 50m Sprint score= total number of reps completed in 20min... Read More
4.20.10 TUESDAY "HIGH NOON" 10-1 of: Hand Clap Push Ups Chest to Bar Pull Ups Push Press…115/55 SDLHP…115/55 For Time Post time and load to... Read More
4.19.10 MONDAY "CUTE BEAR" 5 Rounds for time of: 5 "Bears" (see video below)…115/55 pounds 10 Pull Ups 15 Sit Ups 200m Run 1 "Bear"=... Read More
4.17.10 SATURDAY "CF GAMES VIDEO QUALIFIER" 5 Rounds for time of: 10 Deadlift… 225/135 pounds 10 Box Jumps… 24/20" box 10 Toes to Bar For... Read More
4.16.10 FRIDAY "ZERO GRAVITY" 3 Rounds of: 7 Hand Clap Push Ups (push up n clap hands behind back) 7 OHS (overhead squat)… 115/65 pounds 7 C2B... Read More
4.14.10 WEDNESDAY "EXPLODE FOOSBALL" 8…7 of: Santch…115/75 pounds Toes to Bar then: 200m Run 6…5…4 of: Snatch…115/75 pounds Toes to Bar then: 200m Run 3…2…1... Read More
4.13.10 TUESDAY "U-REEKA" 18…15…12…9 of: Lunges… 45/25 KB Swings… 70/35 Burpees Post time and load to comments Skill: Double Unders Strength: Bench Press... Read More
4.12.10 MONDAY "PINK SOCKS" (RIGHT SOCK) 5/1…4/2…3/3…2/4…1/5 of: Deadlift… 315 pounds/ HSPU's with paralettes (nose to 2 stacked up 45# bumpers) REST 2min (LEFT SOCK) 5/1…4/2…3/3…2/4…1/5... Read More
4.10.10 SATURDAY "PIKEY" 60 Reps Single arm Barbell Snatch (30 each arm)… 95/35 pounds 4 Burpees at the top of every minute For Time Post... Read More
4.9.10 FRIDAY "DT" 5 Rounds of: 12 Deadlifts… 155/75 9 Hang Cleans… 155/75 6 Push Press… 155/75 For Time Post time and load to comments... Read More
4.7.10 WEDNESDAY "WHOOPASS" 3 Rounds of: 25 Kettle Bell Swings… 70/35 pounds 15 HSPU's 400m Run For Time Post time and load to comments... Read More
4.6.10 TUESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB... Read More
4.5.10 MONDAY "FUN WITH DB's" 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: DB Clean n Press… 45/20 pound DB's Weighted Pull Ups…45/20 pound DB's For Time Post time and load... Read More