WOD 122608, Friday

"Happy Boxing Day"
For time of:

• 50 Sumo Deadlift High Pull @20kg
• 21 Pullups
• 50 Sumo Deadlift High Pull @20kg
• 15 Pullups
• 50 Sumo Deadlift High Pull @20kg
• 9 Pullups

Result: 10:54 (KB @ 24kg)

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WOD 122408

In 20 minutes, do as many rounds as possible of:

• 2 Muscle Ups
• 4 Burpees
• 8 KB Swings @ 24kg

Result: 16rounds + 2 Muscle Ups + 4 Burpees + 5 KB Swings

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300 Burpee Challenge: 56 Burpees

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Christmas 122508, Thursday

Merry Christmas to you!!!
Well, all I did was going out with mommy for shopping and feed ourself with some nice food! It somehow felt different this year compare to any other Christmas I've spent with friends. But all in all, I enjoyed myself and I think I would want to celebrate Christmas again!

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300 Burpees Challenge: 55 Burpees
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Rest Day 122408, Wednesday

Today is my grandma's 1 year anniversary after she'd pass away. For the chinese, it is a must for the family to pay some respect and pray for a better after life of my grandma's.

Christmas eve dinner were planed a week ago and many will be turning out for it. I'm feeling excited about it. Hope it's gonna be a great night of celebration!

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300 Burpees Challenge: 54 Burpees
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WOD 122308, Tuesday

For time:

15 Handstand Push Ups

1 L-Pull Up

13 Handstand Push Ups

3 L-Pull Ups

11 Handstand Push Ups

5 L-Pull Ups

9 Handstand Push Ups

7 L-Pull Ups

7 Handstand Push Ups

9 L-Pull Ups

5 Handstand Push Ups

11 L-Pull Ups

3 Handstand Push Ups

13 L-Pull Ups

1 Handstand Push Up

15 L-Pull Ups

Result: 15:06

My back soreness is getting worse, thus I've performed badly. JW told me that my L-Pull Ups is getting out of shape. Guess I need a long rest for my back.

**********

"Classic Abs"
For time:

100 Sit Ups

75 Leg Raises

50 Russian Twist

25 Weighted Sit Ups @ 20lbs

Result: 16:06

I'm planning to do more abs workout, it seems that I need to trim down my waist line.

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300 Burpees Challenge: 53 Burpees
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MALAKOFF 122108, Sunday

"MALAKOFF 12km Run"

Result:

This is my very first time joining a run. 12km run seems scary, checking my result yesterday for 5km, I was hoping that I can do better but I was wrong, the up-hill really kills me. Seeing those African sprinting all the way, and some middle age men from Singapore who can run better than me makes me feeling pretty down. I guess I should participate in more of these running events to improve myself. be it 5km, 12km or more, I'm just gonna do it!

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300 Burpees Challenge: 51 Burpees
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WOD 122008, Saturday

For time:

Run 5km

Result: 19:34

Running isn't something I like, but I don hate it too. When it comes to running long distance can really give me heart attack, I don like it when the psycho moment hits.

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300 Burpees Challenge: 50 Burpees
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WOD 122208, Monday

For time:

Run 800m

150 Squats

Run 800m

Result: 10:43

I've been running since Saturday and today is another running day! Totally speechless, but no choice!

**********

3 rounds for time:

50 Box Jumps @ 24"

21 BB Sumo Deadlift @ 185lbs/84kg

30 Pull Ups

Result: 30:48

Killer! This workout totally kills my back! But it was good that I realize that I've improve because around a month ago, I can't even lift up 132lbs/60kg for more than 2 reps. It worth the pain!

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"Filthy Fifthy"
Fortime:

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 KB Swings @ 16kg

50 Walking Lunges

50 Knees To Elbows

50 Double Push Press @ 12kg

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 26:27 (Sub Pull Up)

This time, I did this without pushing myself very much. Probably because of the previous workout I did, I just don have enough energy for this. But surprisingly I've improve my timing by 2 minutes. Good news! I'm gonna claim "Filthy Fifthy" very soon.

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300 Burpees Challenge: 52 Burpees
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WOD 121908, Friday

For time:
21-15-9

Sumo Deadlift High Pull @ 32kg

Handstand Push Ups

Ring Dips

Result: 9:32

As usual, I'm still very bad at weights workout. Really need to improve on my strength and weights training.

**********

For time:

15 KB Snatch @ 16kg, L/R

15 KB Single Arm Clean & Press @ 16kg, L/R

400m Run

10 KB Snatch @ 20kg

10 KB Single Arm Clean & Press @ 20kg, L/R

400m Run

5 KB Snatch @ 24kg, L/R

5 KB Single Arm Clean & Press @ 24kg, L/R

400m Run

Result: 15:55

First time doing this workout, not too bad, is just another cardio workout and never theless, breath taking!

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300 Burpees Challenge: 49 Burpees
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WOD 121808, Thursday

"Andrew - Hardcore"
20 minutes max rounds:

15 Pull Ups

30 Burpees

45 Sit Ups

Result: 4 rounds + (15 Pull Ups/ 13 Burpees)

Din't manage to reach my previous record, guess probably is because of me being too slack taking too much break time during the workout itself. Not working hard enough!

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"Game of Dice"
1. KB Sumo Deadlift High Pull @ 24kg
2. Wall Ball @ 20lbs
3. Box Jump @ 24"
4. Elevated Ring Push Ups @ 24"
5. Push Press @ 20kg
6. Muscle Ups

For time:

35 Box Jumps

58 Sumo DEadlift High Pulls

28 Elevated Push Ups

14 Muscle Ups

Result: 9:38

Was out of idea what to do for this evening, and suddenly John-son and John-han came up with the idea of doing "Game of Dice". So then we all agreed and started the workout of the night, it was really fun having so many of us doing this.

**********

For time:

500 Double Unders

Result: 8:52

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300 Burpees Challege: 48 Burpees
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WOD 121708, Wednesday

3 rounds for time:

Run 400m

15 KB Push Press @ 20kg, L&R

15 Box Jumps @ 12"

Result: 9:22

As what Karen said, it is a friendly workout for today. But to make it harder, I've ran as fast as I can and tried to go on without too much of break time. And that is breath taking!

**********

"Jackie"
For time:

100 Sumo Deadlift High Pulls @ 20kg

50 KB/DB Thrusters @ 20kg/45lbs

30 Pull Ups

Result: 14:27

Haven't have the guts to meet "Jackie" since the last time we met. Don't really know why, just din't bother to go for it. As you can see, we met again today. All I can say is, those freaking thrusters killed me! But it's good that I manage to use 20kg for thrusters this time! Good job!

**********

3 rounds for time:

50 Double Unders

40m Farmer's Walk @ 24kg, L&R

15 KB Snatch @ 20kg

Result: 10:20

Basically I was being challenge by Soon to do this workout, and so i did.

**********

For time:

150 Double Unders

Result: 1:59

**********

"Classic Abs"
For time:

100 Sit Ups

75 Leg Raises

50 Russian Twist @ 16kg

25 Weighted Sit Ups

Result: 15:30

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300 Burpees Challenge: 47 Burpees
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WOD 121608, Tuesday

5 rounds for time:

20 KB Swings @ 24kg

30 Sit Upd (Unanchored)

150 Rope Skipping

Result: 14:23

I'm suffering chest, shoulder and tight muscles soreness from yesterday's brilliant "Cindy". She totally conquered me! But I was able to go on with today's workout without any break, total satisfaction!

**********

3 rounds for time:

30 Box Push Ups @ 12"

30 Knees to Elbows

30 Single KB Clean @ 20kg, L/R

Result: 14:16

I've done the longest warm-up this evening, been running so much for the sake of accompany other junkies. Wanted to do "Jackie", but I was told that I should not workout too much on my lower body because I'll be participating in the MALAKOFF 2008 this coming Sunday, so Cris, Juan and I came out with this particular workout. Quite challenging though, but do-able. Cheers!

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300 Burpees Challege: 46 Burpees
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WOD 121508, Monday

"Mary"
20 minutes max rounds:

5 Handstand Push Ups

10 Single Leg Squats (Alternating)

15 Pull Ups

Result: 14 rounds + (5 Handstand Push Ups)

2nd attempt and it felt good! Not only I've manage to kill my previous result, I can also feel the difference comparing the first time attempting to "Mary". I've grew stronger ey?

***********

"Cindy"
20 minutes max rounds:

5 Pull Ups

10 Push Ups

15 Squats

Result: 28 rounds + (3 Pull Ups)

Seriously, it's no joke to break own's record. My previous record were 27 rounds, just imagine I'll have to out do 28 rounds for the next "Cindy" session! I'm so dead!

**********

"Classic Abs"
For time:

100 Sit Ups

75 Leg Raises

50 Russian Twists @ 16kg

25 Weighted Sit Ups @ 20lbs

Result: 13:45

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300 Burpees Challenge: 45 Burpees
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Climbing Day 121408, Sunday

"Climbing Day"
Outdoor climbing in Gua Damai

Nice windy weather, brought ourself to Gua Damai for some outdoor climbing session. It was all good since I've done 2 pretty difficult route (It is difficult for me!). But unfortunately, we have to leave just right after we finished the second route due to the unexpected rain fall.

Supposed to go to Anna's place for a little swim, but since it's raining, we decided to go to Camp5 to climb more and so we did and had some pretty good climb. Not forgetting those burpees I've miss for the past 2 days, I've decided to finish all off in Camp5. 42+43+44=129 Burpees!

I'm all done! With my fingers all numb, shoulders sore, legs shaking. GOOD CLIMB!

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300 Burpees Challenge: 44 Burpees
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Rest Day 121308, Saturday

Official holiday for me. Got nag by the whole gang and was force to go for xray scan this morning of my lower back. So I did and I was told that I sprained my back and probably the sprain affected my spinal cot, that is why I'm having terrible pain. Well, at least it's not something serious.

I'm gonna start moving my butt before those junk food I've indulged turn into unnecessary extra weights in me. It's always bad to gain too much unwanted weights on a climber, it affect your performance of climbing and drawn you into depression for not be able to climb properly.

That's enough for rest, time for some work out!

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300 Burpees Challenge: 43 Burpees
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Rest Day 121208, Friday

Woke up in the morning at the usual hour to prepare myself to go to the gym for morning session, but what happened had wiped off the thought of getting up. It was raining heavily out there, waited awhile but the rain din't stop.

Went to work with a very bad mood, all because of me skipping my usual morning session to the gym. I've planed that I'm gonna punish myself for that by doing the "WOD" and additional with "Murph". I've plan my schedule nicely so that I could finish all my workout and leave for the "Night of Indulgence" with the rest of gang in time. But what strikes in next was some freaking last minute appointment. At the end, I got to skip the evening session as I'm almost late for dinner!

Guess I just have to take it as a resting day for me since I've having sprained lower back. I'm still feeling depress.

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300 Burpees Challenge: 42 Burpees
**********

WOD 121108, Thursday

3 rounds for time:

Run 800m

12 Single Arm KB Overhead Squats, L&R @ 20kg

Result: 14:15

Ran 800m in 3:30 averagely, assuming it to be 1km, it would be 4 minutes. Got to keep up the pace for the upcoming MALAKOFF 12km run this coming 21st of December! All the best to myself!

Went in gym late due to some horrible traffic in town, causes me stuck in traffic for 2 hours plus. Wanted to do kettlebell training and weights training for the evening, but unfortunately I sprained my back the night before while I was about to get up from a long squat washing the color dye on my hair. I've had experience this many times but this time is different because I felt the slight slip at my back, lower back to be exact. Will consider going to consult doctor if the pain still there after a few days. God bless.

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300 Burpees Challenge: 41 Burpees
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WOD 121008, Wednesday

For time:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Result: 11:01

Nothing special today, just glad that it wasn't some hardcore workout! Slacking me~ But I've decided to meet "Fran" tonight, and I think she might probably make me run this time.

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"Running Fran"
For time:

Run 400m

21 DB/KB Thrusters @ 20kg/45lbs

21 Pull Ups

Run 400m

15 DB/KB Thrusters @ 20kg/45lbs

15 Pull Ups

Run 400m

9 DB/KB Thrusters @ 20kg/45lbs

9 Pull Ups

Result: 12:48

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300 Burpees Challenge: 40 Burpees
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WOD 120908, Tuesday

"Pull Ups Every Minute"
With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.
*Use as many sets each minute as needed.

Result: 21 rounds/minutes + 12

Could have done better than just that! Probably I've been eaten too much for the long weekend, added unwanted weights and caused me performed badly today! Orh well, I'm just too much when comes to eating, I really need to control my eating habit.

**********

For time:
5-10-15-20-15-10-5

Box Jump 24"

Push Up

Sit Up (Unanchored)

Result: 5:35
Compare: WOD 082908

**********

"100 Burpees"
For time:

Result: 7:01

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300 Burpees Challenge: 39 Burpees
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Rest Day 120808, Monday

Selamt Hari Qurban to everyone!
Today, public holiday for all Malaysian. Was suppose to have an outdoor workout today in Kiara Park. But it was raining the whole morning, and I thought maybe I should wait a little while longer for the rain to stop.
I waited for hours bu the rain just won't stop, So I've decided to just chill at home since the weather was so nice to relax and do nothing, probably I can do my workout in the evening then. And surprisingly the rain goes on until late night! Guess I'm meant to take rest today. Lets just say, happy holiday!

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300 Burpees Challenge: 38 Burpees
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Rest Day 120708, Sunday

For time:

Breakfast

Snacks

Drive 150km

Lunch

Drive 150km

Dinner

Sleep

Result: 1 whole day!

The longest and sinful workout I've ever done! Been eating so much and worse of all, unhealthy foods! But I guess is alright to give myself some rest once awhile. Hopefully I can hold on to my determination after this weekend. December is surely 1 tough month for all dieters. I so feel you buddies.

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300 Burpees Challenge: 37 Burpees
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WOD 120608, Saturday

For time:

100 Squats

2 Muscle Ups

80 Squats

4 Muscle Ups

60 Squats

6 Muscle Ups

40 Squats

8 Muscle Ups

20 Squats

10 Muscle Ups

Result: 11:46

Rushy day, been rushing the whole day. From home to work, work to customer's place, customer's place to gym, gym to appointment, appointment to home and finally from home back to hometown! And I'm actually blogging from my hometown.
Basically I din't really workout much today, even my usual warm up has been replaced with 36 reps of burpees from 300 burpees challenge. But it was good that I've improve on my muscle ups! Gonna enjoy my weekend!

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300 Burpees Challenge: 36 Burpees
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WOD 120508, Friday

"Helen"
For time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 9:06

"Helen" used to be the girl I look for frequently, but since the day JW took her away with his on way (Chest-To-Bar), I totally lost my interest on her. I'm yet to achieve Chest-To-Bar even now, this made me feel so useless. I've tried many times doing it, but it seems impossible. Even today, I only manage to do Almost-Chest-To-Bar which is as far as 1 inch away from chest to bar. All in all, it's still good that I've surpassed my previous record again!

**********

"Angie"
For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 13:08

Eddie once took over "Angie", and since then, nobody seems to be interested on her anymore, even myself.
This evening, I wanted to train weights because I'm bad at weights workout. But unfortunately, before I started my stomac felt uneasy, as if there's lot of air in it. I tried drinking warm water and even a glass of ENO with just one gulp, but it doesn't help. Lynn then asked me to take a little bit of biscuits, to my surprise I felt better after that, but still I couldn't really lift any weights. That's why the thoughts of meeting "Angie" came into my mind, "It's time to take over her!".
Was pretty happy for putting up my name on board, but the pain in stomac came back after that! I wished I had done more, but I can't~ Unsatisfied...

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300 Burpees Challenge: 35 Burpees
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WOD 041208, Thursday

15 mins max rounds:

5 KB Swings @ 32kg

10 KB/DB Goblet Squats @ 16kg/35lbs (KB @ 16kg)

15 Box Jumps @ 12"

Result: 13 rounds + (5 KB Swings / 10 Goblet Squats)

This is one hell of a legs torturing workout! I can barely walk properly after the first round, it was that bad!
I've been doing a lot of legs workout for this week and because of that, I've perform badly today, I could have push a little more to reach 15 rounds, which is sub 1 minute per round. Bad performance day!
Orh yea, did I mention that I'm gonna be JW's guinea pig later this evening? We'll see...

***********

"M.H."
For time:

25 Burpees

25 Pull Ups

30 KB/DB Sumo Deadlift @ 12kg/25lbs

30 KB/DB Thrusters @ 12kg/25lbs

35 Push Ups

35 Squats

40 Sit Ups (Unanchored)

40 Back Extension (Unanchored)

150 Rope Skipping

Result: 8:27

This is the workout I'm being a guinea pig for. JW created this workout for the Men's Health Workout Challege for January 2009 issue, and I was asked to try it out during the evening session. Ended up JW being itchy and wanted to do this together with me. Like I've mentioned before, Kia-su like us will definately chase each other during the workout, and true enough that we pushed all the way, with all that we've got, just because we saw each other getting close and refuse to loose. So we ended up finish at the same time! Great workout!

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300 Burpees Challenge: 34 Burpees
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WOD 120308, Wednesday

"Annie"
For time:
50-40-30-20-10

Double Unders

Sit Ups

Result: 5:15

Sometimes I really thinks that I should just keep my record low. A typical Kia-su like me just have to push myself all the way to the top, but now that I've realize that everytime I've created a better record, I'll have to break it again the next time I come back for it, which means I have to finish it in lesser time!
"Annie", I've always love her. Whenever there's anyone who tend to steal her away from me, I'll definately get her back the day after! It has already been quite awhile since she was last taken away from me. And today, I met her again, this time I need to chase for the previous time of 5:48 minutes. I hesitated for awhile before starting it, I have so much doubt in myself because I tend to loose control on double unders when I get nervous, especially when it comes to chasing time.
Orh well, is still a must to do, so yea... I did it again! 5:15! I've done it in 5:15! Happy but yet pretty sad, I'll be chasing for 5:15 the next time I come back for her. DAMN!

**********

For time:

21 KB Snatches @ 24kg, R

15 Weighted Pull Ups @ 20kg

21 KB Snatches @ 24kg, L

15 L-Pull Ups

15 KB Snatches @ 24 kg, R

12 Weighted Pull Ups @ 20kg

15 KB Snatches @ 24kg, L

12 L-Pull Ups

9 KB Snatches @ 24kg, R

9 Weighted Pull Ups @ 20kg

9 KB Snatches @ 24kg, L

9 L-Pull Ups

Result: 20:29
Compare: WOD 102408

As you can see, my time for this round was pretty bad. I'm 2:54 minutes slower than the previous time. Reason? JW wasn't around doing this workout with me. I remembered the previous time, JW and I were being so Kia-su to each other (we always does!) that we don't even wish to be a step slower than each other, so basically we were going almost at the same pace, yea... I just mentioned it "ALMOST". Because I lost to JW 1 second!
So, now that I've found out my weakness, I shall train more on weights already.

**********
For time:

100 Leg Raises

Result: 3:54

It has been a while since I last did my abs workout, and since everyone were so energetic, I did and joined the crowd.

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3000 Burpees Challenge: 33 Burpees
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WOD 120208, Tuesday

5 rounds for time:

Run 400m

15 Handstand Push Ups

15 Push Ups

Result:

16:51

19:39 (With additional 75 reps of Pull Ups)

Still suffering from the bruises I've got and sore legs after meeting "Kelly" yesterday evening. Was having trouble getting up from bed, despite the fact that I actually went to bed early last night.
Got myself to the gym a little late and the moment I saw the WOD on the board, I started cursing and shouting! Inside me, I was refusing to do it. But I just got to force myself. Well, it doesn't seems as fierceful as "Kelly" anyway. With that, I manage to move myself towards today's WOD! Thanks JW!
Unfortunately, when I was about to finish my 3rd round, Lynn was staring at me with a WTF look, I thought she's gonna remind me my time, so I stop her and told her to let me go on until I finish it, but she just got to open her mouth to surprise me, "Edmund, is push ups lar... there's no pull ups!". Yes! I was blured, I've been doing pull ups instead of push ups for the past 3 rounds! I nearly give up on the spot, but I thought why not just go on with pull ups? Maybe I can add on another 75 reps of push ups at the end of this WOD as compensation, and just take it as an extra training for today!
So I did it. I'm blessed.

**********

"Barbara"
5 rounds for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Result: 20:58

"Barbara" is a nice girl, she might seems a little tense from the first glance. But in the process of knowing her more, she's actually not that bad, maybe just a little but really consider a very nice one comparing to the rest of the "girls" out there. Well, I shall meet "Barbara" again. We shall see how will the progress gonna be like.

**********
300 Burpees Challege: 32 Burpees
**********

WOD 120108, Monday

For time:
15-12-9

Muscle Ups

KB Thrusters @ 24kg

Result: 23:04
Compare: WOD 090208

So, after those crazy climb with Paul on Sunday, I can hardly hold a KB or Pull Up bar for too long, it hurts badly. And today, it hurt even more when I'm doing Muscle Ups. Can't help it but to do it slowly, Guess I'll do something hardcore to balance up this evening.

**********

"Kelly"
5 rounds for time:

Run 400m

30 Box Jumps @ 24"

30 Wall Balls @ 20lbs

Result: 30:42

"Kelly" almost killed me. Whenever I see "Kelly", I always try to avoid having too much contact with her, she somehow has the fierce look on her that chases away everyone. I was told that everyone who has once met her, never ask for the second time. But since I haven't met her in person before, I've decided to give it a try.
I did my best to overcome my fear and keep pushing myself through out the whole session, despite the fact that she hit my left leg, causes some bleeding and swollen from the 1st round already, but I know I just got to keep going. It was good, almost died but good. And I manage to put myself on the leader board once more!

***********
300 Burpees Challege: 31 Burpees
**********

WOD 113008, Sunday

"Climbing Day"
Today is my first day of climbing after 2 weeks, it seems long enough. I've decided to do more bouldering instead, which I haven't been active in since Summit Rock Climbing Gym closed down. Lead climbing is much preferably rather than bouldering in Camp5, at least to me.

So, I've done a few boulder routes gave by Cheng Leong, Canness and also Hong. And after that I was asked to do some lead climb with Paul. Paul is a climber from Singapore which has been active in climbing for the past 2 years, he is very strong indeed. Hearing him screaming and shouting in the gym, falling for more than 5 meters has somehow became a normal events that will happen every weekend. A person with great determination, to keep him going from 1 grade to another, and now he's already training for 7C routes. Knowledgeable enough to taught me many facts about human body nutrients as well as bone structure training. To my surprise, he is actually a full time lawyer back in Singapore, despite the fact that he has all the logo tattoo on him.

Paul recommended me a route under 51 achor, red color route. It looks alright at first, also Paul has given some tips on the route. But it turn out to be pretty tricky, I actually spend more than 30 minutes just to finish the route, which is pretty de-motivating because I normally clean a route in less than 20 minutes. Then he recommended another route under anchor 46, White+Red route, another tricky one with the hand holds everywhere, got me all confused and stuck. But thanks to Paul, he guided me through out the whole route with all sort of different techniques.

After Paul left the gym to catch a bus back to Singapore, I then found out that the red route under anchor 51 was actually grade 6C and the white+red route under anchor 46 was grade 6B+! frankly, I should be able to lead climb 5 routes, but after these 2 crazy route gave by Paul, My fingers were already all numbed and I wasn't even able to belay anybody. So then, I've called it a day for climbing.

Orh yea! And never forget those burpees too.

**********
300 Burpees Challege: 30 Burpees
**********

WOD 112908, Saturday

"Those Burpees Suck"
For time:

10 Pull Ups

20 KB Swings @ 24kg

30 Box Jumps @ 24"

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

Result: 8:52

**********
300 Burpees Challege: 29 Burpees (Replaced by WOD's burpees.)
**********

WOD 112808, Friday

10 Rounds for time:

1 KB Press, L&R

2 KB Push Press, L&R

3 KB Jerks, L&R

4 KB Swings, L&R

* All the above are single arm exercises.Use the heaviest KB that you can PRESS for all exercises.

Result: 18:44 (KB @ 24kg)

First day of increasing KB weights to 24kg. I've always wanted to try working out with 24kg but I just can't do it. And surprisingly, when I try using 24kg today, I somehow felt the way of handling it and manage to do a press with 24kg. It was a grat improvement I must say. Well done to myself!

**********

For time:

50 Handstand Push Ups

50 Sumo Deadlift @ 1 x 32KG

50 Push Ups

50 Knees To Elbows

50 Single Arm Clean and Press @ 16kg, L&R (Alternative)

50 Tuck Jumps

Result: 21:01
Compare: WOD 102108

***********

For time:

500 Double Unders

Result: 10:23

**********
300 Burpees Challege: 28 Burpees
**********

WOD 112808, Friday

10 rounds for time:

1 KB Presses, L&R

2 KB Push Presses, L&R

3 KB Jerks, L&R

4 KB Swings, L&R

* All the above are single arm exercises.Use the heaviest KB that you can press for all exercises
Result: 18:44 (KB @ 24kg)

**********

For time:

50 Handstand Push Ups

50 Sumo Deadlifts @ 1 x 32K

50 Push Ups

50 Knees To Elbows

50 Single Arm Cleans and Presses @ 16kg L&R (Alternative)

50 Tuck Jumps

Result: 21:01
Compare: WOD 102108

**********

For time:

500 Double Unders

Result: 10:23

**********
300 Burpees Challege: 28 Burpees
**********

WOD 112708, Thursday

20 mins mas rounds:

10 Goblet Squats @ 20kg

10 Pull Ups

Result: 19 rounds + (7 Goblet Squats)
Conpare: WOD 091208

**********

For time:

50 Single Arm Swings, L&R

50 Push Press, L&R

50 Single Arm Swings, L&R

50 Single Arm Jerks, L&R

Result: 32:35 (KB @ 20kg)
Compare: WOD 092508

**********

For time:<

25 Pull Ups

25 Box Jumps @ 24"

25 Sit Ups (Unanchored)

25 Squats

25 Push Ups

25 Double Unders

25 Sit Ups (Unanchored)

25 Squats

25 Push Ups

25 Pull Ups

Result: 6:32
Compare: WOD 080908

**********
300 Burpees Challenge: 27 Burpees
**********

WOD 112608, Wednesday

3 rounds for time:

Run 400m

50 Double Unders

25 Knees To Elbows

Result: 12:05

**********
5 rounds for time:

20 Ring Dips

15 KB Push Press @ 20kg

10 KB Swings @ 32kg

Result: 23:06
Compare: WOD 093008

**********
300 Burpees Challenge: 26 Burpees
**********

WOD 112508, Tuesday

5 rounds for time:

15 KB Swings @ 32kg

15 Handstand Push Ups

Result: 12:50

**********
For time:

100 Sumo Deadlift High Pulls @ 20KG

21 KB/DB Thrusters @ 16KG/35lbs (DB @ 35lbs)

15 Pull Ups

Rest 2 mins

75 Sumo Deadlift High Pulls @ 20KG

18 KB/DB Thrusters @ 16KG/35lbs (KB @ 35lbs)

12 Pull Ups

Rest 2 mins

50 Sumo Deadlift High Pulls @ 20KG

15 KB/DB Thrusters @ 16KG/35lbs (KB @ 35lbs)

9 Pull Ups*Each round is timed separately.

Result: 6:15 / 6:00 / 3:53

**********
300 Burpees Challenge: 25 Burpees
**********

WOD 112408, Monday

"Cindy Hardcore"
20 mins max rounds:

15 Pull Ups

30 Push Ups

45 Squats

Result> 6 rounds + (30 Push Ups / 36 Squats)

**********

For time:

12 Single Leg Squats (Alternative)

15 Ring Dips

15 Knees To Elbows

Result: 12:04

**********
300 Burpees Challenge: 24 Burpees
**********

WOD 112308, Sunday

"Rest Day"
Today was suppose be a climbing day for me as usual. But because of the fact that I was feeling heaty inside and a little dizzy the moment I woke up, I have decided to take a break for today and spend a little more time with my parent instead. Guess I might have reached my limit.

Orh well, at least I still have 23 Burpees to satisfy me a little, just a little.

**********
300 Burpees Challege: 23 Burpees
**********

WOD 112208, Saturday

4 Rounds for time:

40 Sumo Deadlift High Pulls @ 20kg

Run 400m

400 Rope Skips

Result: 23:09

**********
300 Burpees Challenge: 22 Burpees
**********

WOD 112108, Friday

For max weights:
1-1-1-1-1-1-1

Weighted Pull Ups

Result: 40kg-40kg-40kg-40kg-40kg-40kg-40kg

**********

For time:

Run 400m

50 Ring Dips

Run 400m

Push Ups

Run 400m

Handstand Push Ups

Ressult: 18:41

WOD 112008, Thursday

For time:

21 KB Snatches @ 20kg, L&R

Run 400m

15 KB Snatches @ 20kg, L&R

Run 400m

9 KB Snatches @ 20kg, L&R

Run 400m

Result: 10:15

**********

"Jackie"
For time:

100 Sumo Deadlift High Pulls @ 20kg

50 Double DB Thrusters @ 25lbs

30 Pull Ups

Result: 9:06
*Refers to WOD 081108.

**********

2 rounds for time:

50 Hanging Twist (Alternative)

50 Back Extension

Result: 3:09

**********
300 Burpees Challenge: 20 Burpees
**********

WOD 111908, Wednesday

For time:
45-30-15

KB Swings @ 24kg

Ring Dips

Result: 10:33

**********

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
*Record reps from all 32 intervals

Result:

89 Pull Ups

124 Push Ups

82 Sit Ups

145 Squats

Total of 440 reps.

**********

For time:

150 Double Unders

Result: 3:09

**********
300 Burpees Challenge: 19 Burpees
**********

WOD 111808, Tuesday

20 mins max rounds:

10 Double DB Thrusters @ 35lbs

10 Push Ups

Result: 11 rounds + (10 Double DB Thrusters / 8 Push Ups)

**********

3 rounds for time:

30 Jump Squats

30 Clapping Push Ups

30 Jump Squats

30 Double Unders

Result: 15:30

**********
300 Burpees Challenge: 18 Burpees
**********

WOD 111708, Monday

"100 Pull Ups"
For time:

Result: 6:34

**********

"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 10:41 (Chest To Bar Pull Ups)
*Refers to WOD 080708 / WOD 082808 / WOD 091208 / WOD 102008.

**********

For time:
21-15-9

KB Snatch, L&R @ 24kg

Ring Dips

Result: 9:18

**********
300 Burpees Challenge: 17 Burpees
**********

WOD 111608, Sunday

"Climbing Day"
A day off from work, spending time rolling around the bed until the time has arrive to get ready for some climbing session with the poser monkeys in Camp5. Doing Burpees in Camp5 really makes me feel so uncomfortable.

**********
300 Burpees Challenge: 15 Burpees
**********

WOD 111508, Saturday

5 rounds for time:

50 Squats

40 Double Unders

30 Sit Ups

Result: 13:22

**********
300 Burpees Challenge: 15 Burpees
**********

WOD 111408, Friday

10 rounds for time:

10 KB Swings @ 32kg

3 Muscle Ups

Result: 18:30

**********

"330"
For time:

10-9-8-7-6-5-4-3-2-1

Single Arm KB Swings @ 24kg, L&R

Single Arm Clean & Press @ 24kg, L&R (20kg)

Single Arm KB Snatch @ 24kg, L&R

Result: 54:52
*Refers to WOD 081408.

I have been lifting 24kg KB for training now, and I thought that I should be able to perform a proper clean and press with a 24kg KB by now. But after a little while of observation from Jon, he told me that my form of a 'clean and press' became a 'side clean and press', which pretty much shows that more training is needed and I was then asked to reduce the weight for 'clean and press' to 20kg. How demotivated.

**********
300 Burpees Challenge: 14 Burpees
**********

WOD 111308, Thursday

For time:

Run 800m

50 Pull Ups

Run 800m

50 Push Ups

Run 800m

50 Knees to Elbows

Result: 19:11

**********

20 mins max rounds:

Double Unders

Push Ups

Result: 25 rounds

**********
300 Burpees Challenge: 13 Burpees
**********

WOD 111208, Wednesday

5 rounds for time:

15 Double KB Push Press @ 24kg

15 Double KB Front Squats @ 24kg

15 Ring Dips

Result: 41:38

**********

"Those Burpees Suck"
For time:

10 Pull Ups

20 KB Swings @ 24kg

30 Box Jumps @ 24"

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

Result: 10:25
*Refers to WOD 081308.

**********

3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:01
*Refers to WOD 092208.

**********
300 Burpees Challenge: 12 Burpees
**********

WOD 111108, Tuesday

4 rounds for time:

Run 400m

50 Squats

Result: 12:38
*Refers to WOD 091908

**********

For time:
21-15-9

Sumo Deadlift @ 32kg

Box Jumps @ 24"

Ring Dips

Result: 6:28
*Refers to WOD 092008.

**********

2 rounds:

1 min Single Arm KB Swing, L&R @ 16kg

1 min Single KB Clean & Press, L&R @ 16kg

1 min Single KB Snatch, L&R @ 16kg

1 min Rest

Result: Lost Count!

**********
300 Burpees Challenge: 11 Burpees
**********

WOD 111008, Monday

5 rounds max reps:

Handstand Push Ups

Pull Ups

Result:

94 Handstand Push Ups

120 Pull Ups

Total: 214 reps

**********
300 Burpees Challenge: 10 Burpees
**********

WOD 110908, Sunday

"Climbing Day"
A typical climbing day in Camp5 with a bunch of monkeys.

**********
300 Burpees Challenge: 9 Burpees
**********

WOD 110808, Saturday

"Andrew"
20 mins max rounds:

5 Pull Ups

10 Burpees

15 Sit Ups

Result: 16 rounds + (5 Pull Ups / 6 Burpees)

**********
300 Burpees Challenge: 8 Burpees
**********

WOD 110708, Friday

"Running Fran"
For time:

Run 400m

21 Double DB/KB Thrusters @ 45lbs/20kg

21 Pull Ups

Run 400m

15 Double DB/KB Thrusters @ 45lbs/20kg

15 Pull Ups

Run 400m

9 Double DB/KB Thrusters @ 45lbs/20kg

9 Pull Ups

Result: 14:10 (KB @ 45lbs)

**********
For time:
15-12-9

Weighted Pull Ups @ 20kg

Slapping Push Ups

Result: 7:54

**********
300 Burpees Challenge: 7 Burpees
**********

WOD 110608, Thursday

For time:

150 KB Snatches @ 24kg, L&R

*The reps are a total for L/R. There is no limit to hand switches but the KB can only be placed on the ground after every 10th rep.

Result: 23:14

**********

"Fran"
For time:
21-15-9

Double DB/KB Thrusters @ 95lbs/20kg

Pull Ups

Result: 7:05

**********

"Annie"
For time:
50-40-30-20-10

Double Unders

Sit Ups

Result: 5:48

**********
300 Burpees Challenge: 6 Burpees
**********

WOD 110508, Wednesday

"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:03

**********

3 rounds for time:

Run 400m

20 Box Jumps @ 24"

20 Walking Lunges

Result: 11:38

**********

3 rounds for time:

21 Sumo Deadlift High Pulls @ 32kg

15 Goblet Squats @ 32kg

9 Weighted Pull Ups @ 20kg

Result: 11:02

**********
300 Burpees Challenge: 5 Burpees
**********

WOD 110408, Tuesday

For time of:

15 DB Thrusters @ 45lbs

50 Double Unders

12 DB Thrusters @ 45lbs

40 Double Unders

9 DB Thrusters @ 45lbs

30 Double Unders

6 DB Thrusters @ 45lbs

20 Double Unders

3 DB Thrusters @ 45lbs

10 Double Unders

Result: 8:16

**********

"PushMore 300"
3 rounds for time:

20 Pull Ups

20 Sumo Deadlift High Pulls @ 2 x 32kg

Box Jumps @ 24"

20 KB Double Clean @ 12kg

20 Knees To Elbows

Result: 27:32

**********

For time:

15 Handstand Push Ups

1 L-Pull Ups

13 Handstand Push Ups

3 L-Pull Ups

11 Handstand Push Ups

5 L-Pull Ups

9 Handstand Push Ups

7 L-Pull Ups

7 Handstand Push Ups

9 L-Pull Ups

5 Handstand Push Ups

11 L-Pull Ups

3 Handstand Push Ups

13 L-Pull Ups

1 Handstand Push Ups

15 L-Pull Ups

Result: 17:04

**********
300 Burpees Challenge: 4 Berpees
**********

WOD 110308, Monday

"Angie"
For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 15:42
*Refers to WOD 072808 / WOD 102308.

**********

3 sets for time:

1 min Straight Plank

50 Side Plank, L&R

50 Sit Ups (Unanchored)

Result: 21:38

**********
300 Burpees Challenge: 3 Burpees
**********

WOD 110208, Sunday

"Climbing Day"
A typical Sunday climb in Camp5 with the monkeys.

**********
300 Burpees Challenge: 2 Burpees
**********

WOD 110108, Saturday

"Tag Team"
Partner A & B
3 rounds for time:

A: Run 400m

B: 10 Knees To Elbows & 10 KB Swings (M @ 24kg / W @ 16kg)

B: Run 400m

A: 10 Knees To Elbows & 10 KB Swings (M @ 24kg / W @ 16kg)

*While Partner A runs, Partner B will do as max rounds of the exrcises stated above. The workout is scored based on completion time and total rounds completed.

Result:

Edm: 2 rounds + (6 Knees To Elbows) / 2 rounds + (10 Knees To Elbows, 4 KB Swings) / 2 rounds

Lyn: 2 rounds + (2 Kness To Elbows) / 2 rounds + (3Knees To Elbows) / 2 rounds + (3 Kness To Elbows)

**********
300 Burpees Challenge: 1 Burpee
**********

WOD 103108, Friday

"30 Muscle Ups"
For time:

Result: 16:12
*Refers to WOD 080508.

**********
"Filthy Fifthy"
For time:

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 KB Swings @ 16kg

50 Walking Lunges

50 Knees To Elbows

50 Double Push Press @ 12kg

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 28:24 (Sub Pull Up)

WOD 103008, Thursday

15 mins max reps:

10 Sumo Deadlift Highpulls @ 32kg

10 Push Ups

10 Double Unders

Result: 15 rounds + (10 Sumo Deadlift Highpulls @ 32kg / 10 Push Ups)

**********
"Micheal"
3 rounds for time:

Run 800m

50 Back Extension

50 Sit Ups

Result: 21:38

WOD 102908, Wednesday

"Karen"
For time:

150 Wall Ball @ 20lbs

Result: 9:57

**********
For time:

10 DB Thrusters @ 45lbs

50 Double Unders

8 Thrusters @ 45lbs

40 Double Unders

6 Thrusters @ 45lbs

30 Double Unders

4 Thrusters @ 45lbs

20 Double Unders

2 Thrusters @ 45lbs

10 Double Unders

Result: 6:52

WOD 102808, Tuesday

For time:

50 KB Swings @ 24kg

25 Handstand Push Ups

25 Pull Ups

40 KB Swings @ 24kg

20 Handstand Push Ups

20 Pull Ups

30 KB Swings @ 24kg

15 Handstand Push Ups

15 Pull Ups

20 KB Swings @ 24kg

10 Handstand Push Ups

10 Pull Ups

10 KB Swings @ 24kg

5 Handstand Push Ups

5 Pull Ups

Result: 24:10

**********
"Dynamo"
3 rounds for time:

50 Jacknife (Alternative)

50 Dynamic Side Plank

50 V-Sit Ups

Result: 18:58

WOD 102508, Saturday

"Tag Team"
In a 2 person team:

Run 800m

300 Push Ups

100 Single Leg Squats

300 Sit Ups

100 Wall Ball @ 20lbs

Run 800m

Result: Edmund + Mike = 37:27

WOD 102408, Friday

For time:

21 KB Snatches @ 24kg, R

15 Weighted Pull Ups @ 20kg

21 KB Snatches @ 24kg, L

15 L-Pull Ups

15 KB Snatches @ 24 kg, R

12 Weighted Pull Ups @ 20kg

15 KB Snatches @ 24kg, L

12 L-Pull Ups

9 KB Snatches @ 24kg, R

9 Weighted Pull Ups @ 20kg

9 KB Snatches @ 24kg, L

9 L-Pull Ups

Result: 17:35

**********
"Michael"
3 rounds for time:

Run 800m

50 Back Extension

50 Sit Ups

Result: 23:56

**********
"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 9:44

WOD 102308, Thursday

5 rounds max reps:

15 secs KB Swings @ 32kg

45 secs Rest

15 secs Double KB/DB Push Press @ 24kg/45lbs

45 secs Rest

15 secs Box Jumps @ 24"

45 secs Rest

Result:

41 KB Swings @ 32kg

44 KB Push Press @ 20kg

54 Box Jumps @ 24"

Total reps of 139

**********
"Angie"
For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 17:13
*Refers to WOD 072808.

WOD 102208, Wednesday

20 mins max rounds:

3 Muscle Ups

6 Double KB Front Squats @ 20kg

9 Sit Ups (Unanchored)

Result: 14 rounds + (3 Muscle Ups)

**********
For Time:

150 Double Unders

Result: 2:50

WOD 102108, Tuesday

For time:

50 Handstand Push Ups

50 Sumo Deadlift @ 1 x 32KG

50 Push Ups

50 Knees To Elbows

50 Single Arm Clean and Press @ 16kg L&R (Alternative)

50 Tuck Jumps

Result: 19:24

**********
"30 Renegade Man Maker"
For time:

DB 2 x 25lbs

Result: 4:24

WOD 102008, Monday

"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 10:10, 10:32 (CTB pull Ups)

**********
"Dynamo"
For time:

50 Jacknife (Alternative)

50 Dynamic Side Plank

50 Dynamic V-Sit Ups

Result: 31:14

WOD 101808, Saturday

"Tabata This"
8 rounds of 20 seconds max reps work and 10 seconds rest for each:

KB Swings @ 16kg

Push Ups

Box Jumps @ 12"

*Rest exactly 1 minute between exercises.

Result:

111 KB Swings @ 16kg

133 Push Ups

169 Box Jump @ 12"

Total of 413 reps

**********
For time:

100 Sit Ups

75 Leg Raises

50 Wipers

25 Weighted Sit Ups @ 16kg

Result: 14:08

WOD 101708, Friday

5 rounds for time:

20 Double Strict Press @ KB 16kg

20 Pullups

Result: 26:29

WOD 101608, Thursday

3 rounds for time:

21 Sumo Deadlift High Pulls @ 32kg

15 Goblet Squats @ 32kg

9 Weighted Pull Ups @ 20kg

Result: 13:35

**********
"Jason"
For time:

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muacle Ups

25 Squats

20 Muscle Ups

Result: 24:20

WOD 101508, Wednesday

For time:

Run 400m

50 KB Swings @ 24kg

50 Ring Dips

Run 400m

40 KB Swings @ 24kg

40 Ring Dips

Run 400m

30 KB Swings @ 24kg

30 Ring Dips

Result: 24:07

**********
"Joshie"
3 rounds for time:

21 DB Snatch @ 40lbs R

21 L-Sit Pull Ups

21 DB Snatch @ 40lbs L

21 L-sit Pull Ups

Result: 32:07

WOD 101408, Tuesday

For time:
21-18-15-9-6-3:

Handstand Push Ups

Double Unders

Result: 11:39

WOD 101308, Monday

"Chelsea"
Each minute on the minute for 30 minutes:

5 Pull Ups

10 Push Ups

5 Squats

Result: 30 mins (First Round), 30 mins (Second Round)

**********
5 rounds for time:

10 Sumo Deadlift @ 64kg

10 Burpees

Result: 5:44

WOD 101108, Saturday

"Erin"
5 rounds for time:

15 DB Split Clean @ 40lbs

21 Pull Ups

Result: 17:14

WOD 101008, Friday

For time:

100 Double KB Push Presses @ 24kg

Result: 12:50 (KB 20kg)

**********
For time:
10-9-8-7-6-5-4-3-2-1

Sumo Deadlift @ 64kg

Ring Dips

L-Sit Pull Ups

Result: 12:11

WOD 100908, Thursday

3 rounds for time:

50 Double Unders

10 KB Snatch L&R @ 20kg

Result: 7:44

WOD 100808, Wednesday

"Andrew - Hardcore"
20 mins max rounds:

15 Pull Ups

30 Burpees

45 Sit Ups

Result: 4 rounds + (15 Pull Ups/26 Burpees)

WOD 100708, Tuesday

5 rounds for time:

Run 400m

50 Sumo Deadlift Highpulls @ 20kg

Result: 21:52 (First Round), 26:27 (Second Round)

WOD 100608, Monday

"Pull Ups Every Minute"
With a continuously running clock do 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute... Continuing as long as you are able.
*Use as many sets each minute as needed.

Result: 18 minutes

WOD 093008, Tuesday

5 rounds for time:

20 Ring Dips

15 KB Push Press @ 20kg

10 KB Swings @ 32kg

Result: 22:15

**********
"Annie"
For time:
50-40-30-20-10

Double Unders

Sit Ups

Result: 7:18
*Refers to WOD 082208 / WOD 090308.

WOD 092908, Monday

"Mary"
20 mins max rounds:

5 Handstand Push Ups

10 Single Leg Squats (Alternative)

15 Pull Ups

Result: 12 rounds

**********
"Cindy"
20 mins max rounds:

5 Pull Ups

10 Push Ups

15 Squats

Result: 27 rounds

WOD 092708, Saturday

3 rounds for time:

20m Forward Jump Squats

30 Clapping Push Ups

20m Forward Jump Squats

30 Double Unders

Result: 9:42

WOD 092608, Friday

"Nicole"
20 mins max rounds:

Run 400m

Max Reps Pull Ups

Result: Pull Ups = 22 / 20 / 15 / 15 / 17 / 15

**********
Warm Up
5 rounds:

1 min Double Unders

Workout:
4 rounds for time:

8 KB Turkish Getup @ 20kg

20 Split Jump into Lunges

Followed by,

1/6, 2/5, 3/4, 4/3, 5/2, 6/1

12" Box KB Pistol Press @ 12kg

Burpees to Pull Ups Combo

Result: 14:20

WOD 092508, Thursday

For time:

50 Single Arm Swings L&R

50 Push Press L&R

50 Single Arm Swings L&R

50 Single Arm Jerk L&R

Result: 41:38 (KB 20kg)

**********
For time:

30 Ring Dips

30 Push Ups

50 KB Swings @ 24kg

30 Pull Ups

30 Ring Rows

50 Sit Ups (Unanchored)

Result: 12:06

WOD 092408, Wednesday

For time:

400m Walking Lunges

Result: 17:29

**********
3 rounds for time:

12 Pull Ups

12 KB Swings @ 24kg

12 Burpees

12 KB Swings @ 24kg

Result: 8:35

WOD 092308, Tuesday

For time:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Result: 12:32

WOD 092208, Monday

"3 Types Of Pull-Ups"
10 rounds for time:

3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:26

**********
"PushMore 300"
3 rounds for time:

20 Pull Ups

20 Push Up to Sumo Deadlift @ 2x32kg

20 Box Jump 24"

20 KB Double Clean @ 12kg

20 Knees To Elbows

Result: 22:44

**********
"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:12

WOD 092008, Saturday

For time:
21-15-9

Sumo Deadlift @ 32kg

Box Jumps @ 24"

Ring Dips

Result: 6:15

**********
For time:

75 Push Ups

50 Ring Dips

30 Weighted Pull Ups @ 20kg

30 Handstand Push Ups

Result: 19:53

WOD 091908, Friday

4 rounds for time:

Run 400m

50 Squats

Result: 6:15

**********
"Angie"
For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 19:29

WOD 091808, Thursday

"Nate"
20 minutes max rounds:

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings @ 32kg

Result: 15:44

**********
"Filthy Fifthy"
For time:

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 KB Swings @ 16kg

50 Walking Lunges

50 Knees To Elbows

50 Double Push Press @ 12kg

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 34:06
*Refers to WOD 072308

WOD 091608, Tuesday

3 mins max rounds:

3 KB Double Clean @ 24kg

6 Push Ups

9 Squats

*Rest 1 minute. Repeat for a total of 5 cycles.

Result: 5/ 4+(3,6,4)/ 5/ 5+(3,6)/ 4+(3,6,7)

**********
5 rounds for time:

15 Handstand Push Ups

40m Farmers Walk @ 2x24kg

Result: 9:30

WOD 091508, Monday

"Fran"
For time:
21-15-9

Thrusters @ 95lbs

Pull Ups

Result: 5:43 (Thrusters @ KB 16kg)

WOD 091308, Saturday

"Game of Dice"
1. Pull Ups
2. Handstand Push Ups
3. Ring Dips
4. Knees to Elbows
5. Burpees
6. Sumo Deadlift Highpull @ 20kg

To determine your exercises and reps, do the following:
Step 1:
Roll the dice to get three unique numbers. These numbers will determine your exercises. Example - if your first roll is 1, you will do pull ups as your first exercise.

Step 2:
To determine the reps for each exercise, roll the dice ten times. The sum of these ten rolls will be the reps for each corresponding exercise.

Step 3:
Of the remaining three exercises, choose one and you will do 30 reps of that exercise.

Result: 7:44

35 Burpees

24 Pull Ups

28 Handstand Push Ups

30 Knees to Elbows

WOD 091208, Friday

20 minutes max rounds:

10 Goblet Squats @ 20kg/45lbs

10 Pull Ups

Result: 16 rounds + 10 Goblet Squats

**********
"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 10:21
*Refer to WOD 080708 / WOD 082808

WOD 091108, Thursday

3 Rounds for time:

25 Vertical Jumps

25 KB Swings @ 24kg

25 Knees to Elbows

*Vertical Jumps has to be 1 foot above maximum reach.

Result: 11:19

**********
For time:

100 Rope Skips

50-40-30-20-10

Pull Ups

Leg Raises

Squats

Result: 26:14

WOD 091008, Wednesday

"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 12:50

**********
3 rounds for time:

50 Double Unders

50 Sit Ups (Unanchored)

Box Jump @ 24"

Result: 19:55

WOD 090908, Tuesday

For time:
10-9-8-7-6-5-4-3-2-1

KB Suitcase Deadlift @ 32kg

KB Single Arm Clean & Press @ 24kg (20kg)

KB Single Arm Swings @ 24kg

Result: 37:59

**********
For time:
21-18-15-12-9-6-3

KB Swings @ 24kg

Ring Rows

Result: 8;48

WOD 090808, Monday

10 rounds for time:

12 Burpees

12 Pull Ups

Result: 20:25

WOD 090608, Saturday

4 rounds for time:

50 Sumo Deadlift High Pulls @ 20kg

20 Wall Ball @ 20lbs

20 Ring Push Ups

Result: 21:29

WOD 090508, Friday

5 rounds for time:

10 Single Leg Squats (Alternative)

10 Weighted Ring Dips @ 16kg

20 Sit Ups (Unanchored)

Result: 22:36

**********

For time:

100 BB Thrusters @ 1/2 Body Weight (65lbs)

Result: 13:35

WOD 090408, Thursday

5 founds max reps:

Handstand Push Up

Pull Up

Result: 141 reps

**********

For time:
50-40-30-20-10

Double Under

Ring Dip

Result: 18:19

WOD 090308, Wednesday

For time:

100 Rope Skips

45 Burpees

15 KB Swings @ 24kg

100 Rope Skips

30 Burpees

30 KB Swings @ 24kg

100 Rope Skips

15 Burpees

45 KB Swings @ 24kg

Result: 20:06

**********

For time:
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Push Up

Pull Up

Jumping Squat

Result: 18:42

**********

"Annie"
For time:
50-40-30-20-10

Double Under

Sit Up

Result: 13:39

WOD 090208, Tuesday

For time:
15-12-9

Muscle Up

KB Thruster @ 24kg (KB @ 16kg)

Result: 26:20

**********

3 Rounds for time:

50 Double Unders

50 Sumo Deadlifts @ 32kg

50 Sit Ups (Unanchored)

Result: 14:43

**********

5 rounds for time:

7 BB Thrusters @ 70lbs

7 Burpees

7 KB Swings @ 24kg

Result: 8:35

WOD 083008, Saturday

3 rounds max reps:

1 min Pull Up

1 min Tyre Flip

1 min Wall Ball @ 20lbs

1 min Burpees

1 min Rest

Result: 182 reps

WOD 082908, Friday

For time:
5-10-15-20-15-10-5

Box Jump 24"

Push Up

Sit Up (Unanchored)

Result: 7:55 (First round), 6:19 (Second round)

**********

2 rounds for time:

20 Medicine Ball Twists

20 Leg Raises

20 Knees To Elbows

20 Bicycle Crunches

Result: 9:05

**********

"Tag Team"

21-15-9 Pull Ups

DB Thrusters @ 45lbs

Result: 5:09 + 46 Thursters

WOD 082808, Thursday

15 minutes max reps:

10 KB Swings @ 32kg (KB @ 24kg)

5 KB Press @ 24kg, L&R (KB @ 20kg)

5 L-Sit Pull Ups

Result: 5 rounds + (10 KB Swings @ 24kg / 8 KB Press @ 20kg)

**********

"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 12:13

WOD 082708, Wednesday

"Karen"
For time:

150 Wall Ball @ 20lbs

Result: 12:41

**********

6 rounds for time:

25 Single Arm KB Swings @ 16kg, L

10 Slingshots

25 Single Arm KB Swings @ 16kg, R

*KB can only be placed on the ground in between rounds. However, KB can be held in a dead hang during the round.

Result: 17:32

WOD 082608, Tuesday

5 rounds for time:

12 Single Leg Squats (Alternate)

15 Ring Dips

15 Knees To Elbows

Result:14:18

**********

3 rounds for time:

15 Squats @ 12kg Double Racked

10 Squats @ 16kg Double Racked

5 Squats @ 20kg Double Racked

Result: 6:08

WOD 082508, Monday

For time:
45-30-15

Double Under

Pull Up

Handstand Push Up

Result: 22:36

**********

For time:

75 Push Ups

50 Sumo Deadlift High Pulls @ 32kg

50 Ring Dips

30 Weighted Pull Ups @ 20kg

25 Handstand Push Ups

Result: Timer faulty

**********

3 rounds for time:

50 Sit Ups

50 Leg Raises

50 Russian Twists @ 12kg

Result: 19:32

WOD 082308, Saturday

For max reps:

Tabata Burpees

8 rounds of 20 seconds work and 10 seconds rest. Score is based on total number of burpees completed. Clock does not stop until all 8 rounds have been completed.

Followed by,

2 rounds of 1 mins each exercise for max reps:

Ring Rows

KB Swings @ 16kg

Sumo Deadlift Highpull @ 20kg

DB Push Press @ 20lbs

*Rest exactly 1 minute between rounds. Timer does not stop until both rounds have been completed.

Result: 383 reps

WOD 082208, Friday

For time:
50-40-30-20-10

Pull Up

Ring Dip

Result: 30:32

**********

"Annie"
For time:
50-40-30-20-10

Double Under

Sit Up

Result: 11:17

**********

3 rounds for time:

25 Sit Ups

25 Leg Raises

25 Hip Tucks

25 Russian Twists @ 12kg

Result: 11:35

WOD 082108, Thursday

For time:

100 Sumo Deadlift High Pulls @ 20KG

21 KB/DB Thrusters @ 16KG/35lbs (KB @ 16kg)

15 Pull Ups

Rest 2 mins

75 Sumo Deadlift High Pulls @ 20KG

18 KB/DB Thrusters @ 16KG/35lbs (KB @ 16kg)

12 Pull Ups

Rest 2mins

50 Sumo Deadlift High Pulls @ 20KG

15 KB/DB Thrusters @ 16KG/35lbs (KB @ 16kg)

9 Pull Ups

*Rest 2 minutes between each round. Each round is timed separately.

Result: 9:26 / 6:53 / 5:41

**********

3 rounds for time:

50 Box Jumps @ 24"

50 Leg Raises

50 Squats

Result: 22:24

WOD 082008, Wednesday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Record reps from all 32 intervals.

Result:

57 Pull Ups

150 Push Ups

96 Sit Ups

144 Squats

Total of 447 reps

WOD 081908, Tuesday

10 mins max reps:

Single Arm Full Cycle Clean and Jerk @ 16kg

*There is no limit to arm switches. Record total reps for both arms.

Result: 106 reps

**********

For time:

100 Leg Raises

100 Sit Ups

100 Medicine Ball Crunches @ 20lbs

Result: 10:10

**********

For time:

20 Knees to Elbows

20 Ring Pull Backs

20 Sit Ups (Unanchored

Result: 10:47

WOD 081508, Friday

3 Rounds for time:

50 Double Unders

50 Sumo Deadlifts @ 32kg

50 Sit Ups (Unanchored)

Result: 29:21

**********

For time:
21-15-9

Ring Dip

Wall Ball @ 20lbs

Leg Rais

Pull Up

Result: 11:19

WOD 081408, Thursday

"330"
For time:
10-9-8-7-6-5-4-3-2-1

Single Arm KB Swings @ 24kg, L&R (KB @ 16kg)

Single Arm Clean & Press @ 24kg, L&R (KB @ 16kg)

Snatch @ 24kg, L&R (KB @ 12kg)

Result: 29:56

**********

For time:

20 Knees To Elbows

20 Ring Pull Backs

20 Sit Ups (Unanchored)

Result: 13:02

WOD 081308, Wednesday

"Those Burpees Suck"
For time:

10 Pull Ups

20 KB Swings @ 24kg

30 Box Jumps @ 24"

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

Result: 12:58

**********

For time:

10 Ring Rows

20 Double Unders

30 Box Jumps @ 24"

40 Walking Lunges

50 Sit Ups

60 Sumo Deadlift High Pulls @ 20kg

10 Ring Rows

Result: 11:28

WOD 081208, Tuesday

"Weighted Pull Ups"
3-3-3-3-3
*There is no time component to this WOD.

Result: 16kg / 20kg / 24kg / 25kg / 25kg

**********

2 rounds for time:

50 Sit Ups

50 Hip Tucks

50 Leg Raises

50 Russian Twists @ 12kg

50 Bicycle Crunches

Result: 15:51

WOD 081108, Monday

"Jackie"
For time:

100 Sumo Deadlift High Pulls @ 20kg

50 KB/DB Thrusters @ 20kg/45lbs (KB @ 12kg)

30 Pull Ups

Result: 12:21

**********

2 rounds for time:

50 Situps (Unanchored)

50 Hip Tucks

50 Leg Raises

50 Russian Twists @ 12kg

50 Bicycle Crunches

Result: 15:51

WOD 080908, Saturday

For time of:

25 Pull Ups

25 Box Jumps @ 24"

25 Sit Ups (Unanchored)

25 Squats

25 Push Ups

25 Double Unders

25 Sit Ups (Unanchored)

25 Squats

25 Push Ups

25 Pull Ups

Result: 11:44

WOD 080808, Friday

8 rounds for time:

8 Double KB Cleans @ 20kg

8 Ring Dips

8 Handstand Push Ups

Result: 31:10

**********

3 rounds for time:

50 Leg Raises

50 Hip Tucks

50 Sit Ups

50 Russian Twists @ 12kg

Result: 10:16

WOD 080708, Thursday

"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 16:31

WOD 080608, Wednesday

For time:

25 Double KB/DB Jerk @ 20kg/45lbs (KB @ 12kg)

30 Sumo Deadlift High Pull @ 24kg

35 Push Ups

20 Double KB/DB Jerk @ 20kg/45lbs (KB @ 12kg)

25 Sumo Deadlift High Pull @ 24kg

30 Push Ups

15 Double KB/DB Jerk @ 20kg/45lbs (KB @ 12kg)

20 Sumo Deadlift High Pull @ 24kg

25 Push Ups

10 Double KB/DB Jerk @ 20kg/45lbs (KB @ 12kg)

15 Sumo Deadlift High Pull @ 24kg

20 Push Ups

Result: 17:11

WOD 080508, Tuesday

"30 Muscle Ups"
For time:

30 Muscle Ups

*Sub for every 1 Muscle up, do 3 Pull Ups and 3 Ring Dips.

Result: 27:33 (100 Pull Ups / 100 Bar Dips)

WOD 080408, Monday

5 Rounds for time:

100 Skips

50 Squats

Result: Sub 15mins (Timer faulty.)

WOD 080108, Friday

For time:

30 Handstand Push Ups

40 Pull Ups

50 KB Swings @ 24kg

60 Sit Ups

70 Burpees

Result: 24:17

WOD 073008, Wednesday

"PushMore Gone Bad"
5 rounds for total reps:

15 sec KB Swing @ 32kg (KB @ 12kg)

45 secs Rest

15 secs Wall Ball @ 20lbs

45 secs Rest

15 secs Weighted Pull Up @ 16kg (Weights @ 5kg)

45 secs Rest

15 secs Burpees

45 secs Rest

Sumo Deadlift High Pull @ 24kg

45 secs Rest

*Clock will run continuously from start to finish of the workout.

Result:

30 reps KB Swing(7 / 7 / 6 / 6 / 4)

28 reps Wall Ball (8 / 8 / 7 / 5 / 5)

32 reps Weighted Pull Up (9 / 7 / 6 / 5 / 5)

22 reps Burpees (6 / 4 / 4 / 4 / 4)

31 reps Sumo Deadlift High Pull (7 / 7 / 6 / 5 / 6)

*Total 148 reps

WOD 072908, Tuesday

5 rounds for time:

1 Turkish Get Up, L&R @ 20kg (KB @ 12kg)

20m Racked Overhead Walk, L @ 20kg (KB @ 8kg)

20m Racked Overhead Walk, R @ 20kg (KB @ 8kg)

20 Box Step Ups @ 24"

Result: 11:43

WOD 072808, Monday

"Angie"
For time of:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

*Complete all reps of each exercise before moving to the next.

Result: 31:58

WOD 072308, Wednesday

"Filthy Fifthy"
For time:

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 KB Swings @ 16kg

50 Walking Lunges

50 Knees To Elbows

50 Double Push Press @ 12kg/25lbs

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 74:06