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