09212010

WOD at home:
AMRAP 15
Run 400M (on tread mill)
25 Situps
25 Squats

3 Rounds + 160 Meters

09072010 – Chelsea

“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
1 Round on the minute for 30 minutes.

Scaled:

2 Pull-ups
5 Push-ups
10 Squats

30 Rounds. All pullups without a band.  First 15 rounds of pushups strict, last 15 on knees.

07272010 – Angie

“Angie”
100 Pull-ups (red and black)
100 Push-ups (knees)
100 Sit-ups
100 Squats

27:41

07172010 – Back from the Dead

Free Class (brought a friend)

Mini Modified Cindy

5 Pushups

10 Situps

15 Squats

4 minutes on, 1 minutes off x 3

11.5 rounds

06292010 – Tabata Something Else

Tabata Something Else:

32 intervals of 20 seconds of work followed by 10 seconds of rest

8 intervals of Pull-ups
8 intervals of Push-ups
8 intervals of Sit-ups
8 intervals of Squats
Pull up (red) 54
Push up 69
Situp 80
Squat 90

293

05192010

Brench Press

3-3-3-3-3

65-75-80(2)-80(2)-75

Tabata

Pullup Red band 53

Squat 95

04032010

“Canadian Crippler”
30 Pull-ups
15 Deadlifts (225/155lbs) 105
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs) 55
30 Squats
15 Front squat (135/85lbs) 55
400m run
15 Deadlifts (225/155lbs) 105
30 Pull-ups

26:50

03272010

Cindy

AMRAP 20 Minutes

5 pullups – blue

10 pushups

15 squats

11

03072010

5 rounds

10 Bench Press (one armed 20/15lbs)

20 situps

30 squats

12:11

03042010 Wounded WOD 1

AMRAP in 15 Minutes
20 Squat
20 DB Push Press, 20 lbs (just on the uninjured side) Scaled to 15lbs
20 Situps

4.5 Rounds