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