WOD Tuesday 12-10-2009

Warm-up
Run 400 m/ Row 500m

WOD

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Big Dawgs
as Rx’d

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

or


50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups


Puppies:
10 Squats
10 Push-ups (Box/Bench/Chair push ups okay)
10 Pull-ups (Assisted or beginner pull ups okay)
10 Sit-ups
15 Squats
15 Push-ups (Box/Bench/Chair push ups okay)
15 Pull-ups (Assisted or beginner pull ups okay)
15 Sit-ups
20 Squats
20 Push-ups (Box/Bench/Chair push ups okay)
20 Pull-ups (Assisted or beginner pull ups okay)
20 Sit-ups

Buttercups:
5 Squats
5 Push-ups (Box/Bench/Chair push ups okay)
5 Pull-ups (Assisted or beginner pull ups okay)
5 Sit-ups
10 Squats
10 Push-ups (Box/Bench/Chair push ups okay)
10 Pull-ups (Assisted or beginner pull ups okay)
10 Sit-ups
15 Squats
15 Push-ups (Box/Bench/Chair push ups okay)
15 Pull-ups (Assisted or beginner pull ups okay)
15 Sit-ups

WOD Monday 11-30-09

CFWU

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Saturday 11-28-09 TEAM WOD

Warm-Up
R0W 1000m

TEAM WOD - for time:
50 double-unders
25 pull-ups
25 thrusters, 95lb (65lb)
25 wall ball, 20lb (14lb)
25 box jump, 24"
25 kb swings, 24kg (16kg)
25 pull-ups
50 double-unders

* Each athlete completes the number of reps indicated.

Friday November 27, 2009 WOD

CFWU

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Big Dawgs
As rx’d

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups

If you cannot do double unders, sub tuck jumps.

Thursday November 26, 2009 WOD

CFWU

WOD

Back Squat 5-5-5-5-5 reps

Wednesday November 25, 2009 WOD

CFWU

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips

The Porch:
Complete as many rounds in 20 minutes as you can of:

2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg

Tuesday November 24, 2009 WOD

CFWU

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Big Dawgs:
As Rx’d


Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups