Open GYM Saturday 4-10-10

RUN For Haiti Toady @ DFW Adventure Park. Meet at the entrance 0830 Race starts @ 0900 sharp! Free entry ( Donations gladly accepted)

OPEN GYM TODAY 10am to 12 am and 1-3 pm

WOD Friday 4-9-10

Warm- Up
Row 750 m

WOD
For time:
1 mile run
15 rounds of “Cindy”
1 mile run

Post time / scaling to comments.

WOD Thursday 4-8-10

STRENGTH
Front Squat
2,2,2,2,2,2


WOD
For time:
50 Ring push ups
50 Ball slams
50 Ring rows
50 Wall balls

Post load and time to comments.

WOD Wednesday 4-7-10

STRENGTH:
Clean
1,1,1,1,1,1,1

Rest 3 mins

WOD

3 rounds for time:
10 Box Jumps
10 Clapping Push-ups
800m Run

Post best clean and time in comments.

WOD Tuesday 4-6-10

Skill:
L-sits (hanging or supported)
WOD
5 rounds
10 Deadlift (225# / 155#)
Sprint 250m

SMR

WOD Monday 04-05-10

Warm-Up
3xCFWU NO Pullups!

WOD
Every minute on the minute for 20 minutes, perform the following:
3 Pull ups (jumping, kipping or dead hang, ring rows)
5 Push ups
7 Squats
9 Situps

*Goal is 20 rounds

*Penalty:
Burpees X # of rounds shy of goal
Wall ball X # of rounds shy of goal
Row 100m X # of rounds shy of goal
EXAMPLE: You can’t complete the 14th round in time. You are on the hook for 7 rounds.
7 Burpees
7 Wall ball
700m Row