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