Thursday 6/23/2011

For Time

50-40-30-20-10 Reps of

AbMat Sit Ups

10-20-30-40-50 Reps of

One Arm Kettlebell Swings*

*Total per ROUND

It was Girl Power Hour at 6 am, I had to snap a pic of the ladies showing the guns!

Wednesday 6/22/2011

For Rounds

20 Minute AMRAP of

160m Run

10 Pull Ups

5 Deadlifts*

*Choose your own weight and go heavy

Tuesday 6/21/2011

8 Min Ladder - 1,2,3,4... of

Thrusters 135/95

Burpees

8 minutes of terrible!

Monday 6/20/2011

500M Row x 4

Max 500M row for time, add your times to get your final score.

Row, Row, Row your boat!

Friday 6/17/2011

"Nutts"

For Time:

10 Handstand Push Ups

15 Deadlifts (250/155)

25 Box Jumps (30"/24")

50 Pull Ups

100 Wall Balls (20/14)

200 Double Unders

400 M Run w/ plate (45/25)

Marraki does "Nutts" on his Day #2???  Glad to see you back in the gym after this one.  Great job to everyone for finishing this beast of a hero WOD!

Thursday 6/16/2011

For Rounds

16 Minute AMRAP of

20m Prowler push

100m Sprint

Wednesday 6/15/2011

For Reps

30 sec work / 15 sec rest of

Ring Dips

Double Unders

Thrusters 75/55

Don't waste too much time transitioning in this one, 1 seconds is a SHORT time when you're tired.

Tuesday 6/14/2011

For Rounds

Good Time's CrossFit Summer Classic WOD #3

10 Minute AMRAP of

10 KB Snatches 53/35

100m Sprint

*You must use both arms for at least 1 Rep on each round

Monday 6/13/2011

For Time

6 Rounds of

6 Squat Snatches

6 Pull Ups

6 Burpees

Friday 6/10/2011

Double WOD Friday

WOD 1 - For Load

5 Minute Max Effort Ground-2-Overhead

2 MINUTE REST THEN

WOD 2 - 7 Minute Cap for Reps

Run 800m

Max Effort Double Unders in remaining time