Friday, October 29, 2010

Friday's WOD

10.30.2010

300 Russian Kettlebell Swings
3 Burpee penalty anytime you stop swinging the KB

Time: 20:01

Thursday, October 28, 2010

Thursday's WOD

10.28.2010

10 Minutes AMRAP

11 Wall Balls
7 Pull Ups

Rounds: 12

Wednesday, October 27, 2010

Wednesday's WOD

10.27.2010

10 Dips
15 Knees to Elbow
20 Push Ups
200m Run

5 Rounds for Time

Time: 14:02

Tuesday, October 26, 2010

Tuesday's WOD

10.26.2010

21 - 15 - 9

Thrusters (95lb m/ 65lb w)
Sumo Dead High Pulls
Pull Ups
50 Double after each round

Time: 11:55

Monday, October 25, 2010

Monday's WOD

10.25.2010

Teams of 2

20 Minutes AMRAP

7 Deadlifts (185lb m/115lb w)
10 Box Jumps (24" m/20" w)

Rounds: 31 + 3 Deadlifts

Sunday, October 24, 20101

Sunday

Day 2

Level 1 Crossfit Certification

Station 14 of the Renton Fire Department

OFFICIALLY certified!

Saturday, October 23, 2010

Saturday

Day 1

Level 1 Crossfit Certification

Station 14 of the Renton Fire Department

Wednesday, October 20, 2010

Wednesday's WOD

10.20.2010

4 Rounds of the following:

20 Wall Balls
400m Run
15 Pull Ups
20 Sit Ups

Time: 14:43

Tuesday, October 19, 2010

Tuesday's WOD

10.19.2010

5 Rounds of:

In 3 minutes perform the following:

Sprint 200m
5 Burpees
20 Kettlebell Swings (53lb m/35lb w)
Max reps on box jumps (24" m/20" w) = score
2 minutes rest in between rounds

Total: 257

Monday, October 18, 2010

Monday's WOD

10.18.2010

5 Rounds of:

Bench Press (body weight)
Immediately followed by Push Ups

Total: 197

Saturday, October 16, 2010

Saturday's WOD

10.16.2010

Barbells for Boobs

"Grace"

30 Clean and Jerks

Time: 3:46

Thursday, October 14, 2010

Thursday's WOD

10.14.2010

10 Rounds for time of:

10 Box Jumps
10 Ring Dips
10 Sit Ups
10 Kettlebell Swings

Time: 12:11

Wednesday, October 13, 2010

Wednesday's WOD

10.13.2010

10 Minutes AMRAP

10 Air Squats
10 Lunges
10 Jumping Lunges
10 Jumping Air Squats
5 Pull Ups

Round: 9 + 8 Lunges

Monday, October 11, 2010

Monday's WOD

10.11.2010

7 Rounds for time of:

7 Thrusters (95lb m/65lb w)
7 Clapping Push Ups
7 Toes to Bar

Time: 7:26

Saturday, October 09, 2010

Saturday's WOD

10.09.2010

300 Push Ups
15 Sit Ups every time you break in the push up

Time: 8:22

Friday, October 08, 2010

Friday's WOD

10.08.2010

1200m Row
63 Kettlebell Swings (54lb m/35lb w)
45 Pull Ups

Time: 8:31

Thursday, October 07, 2010

Thursday's WOD

10.07.2010

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans (135lb m/95lb w)
6 Push Ups
9 Air Squats

Rest 1 Minute
Repeat for a total of 5 rounds

Rounds: 29

Wednesday, October 06, 2010

Wednesday's WOD

10.06.2010

1200m Run
10 Pull Ups
30 Sit Ups

800m Run
15 Pull Ups
30 Sit Ups

400m Run
20 Pull Ups
30 Sit Ups

300m Run
25 Pull Ups
30 Sit Ups

200m Sprint
30 Pull Ups
30 Sit Ups

Time: 19:34

Tuesday, October 05, 2010

Tuesday's WOD

10.05.2010

30 Lungs with medicine ball overhead
200m Sprint
30 Push Ups on medicine ball
200m Sprint

Rounds: 4 + 15 Push Ups

Monday, October 04, 2010

Monday's WOD

10.04.2010

5 Rounds for Time:

40 Double Unders
30 Box Jumps (24")
20 Kettlebell Swings (54lb)

Time: 12:57

Friday, October 01, 2010

Friday's WOD

10.01.2010

4 sets for max reps of:

90 Seconds of Deadlifts (body weight)
90 Seconds of Rest
90 Seconds of Burpees
90 Seconds of Rest
90 Seconds to Run 400m
90 Seconds of Rest

Total: 1)38/40/1:20 2)32/30/1:26 3)25/25/1:21 4)27/27/1:16 = 244/5:23