10/30/07 Workout of the Day (WoD)

Complete the following for time:

• 1000m Row
• 50 Box Jumps
• 25 Pull Ups
• 25 Strict Presses

Please feel free to post load and time to comments.

10/29/07 Workout of the Day (WoD)

Rest Day.

10/28/07 Workout of the Day (WoD)

100 Pull Ups for time.

Please feel free to post time and if scaled to comments.

10/27/07 Workout of the Day (WoD)

Since its the Cert...

Fight Gone Bad

3 rounds of 1 minute each of the following, with 1 minute rest between:

• Wall Ball (20lbs)
• Sumo Deadlift Hi-Pull (75lbs)
• Box Jump (24 inches)
• Push Press (75 lbs)
• Row (Calories)

Please feel free to post score (total number of reps - calories for rowing - completed in all three rounds) to comments.

10/26/07 Workout of the Day (WoD)

Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Please feel free to post load to comments.

10/25/07 Workout of the Day (WoD)

Rest Day.

10/24/07 Workout of the Day (WoD)

• 20 Explosive Squats
• 20 10 second hold in the bottom Squats
• 20 20 seconds up 20 seconds down Squats
• 20 Squats with your 10RM (take breaths at the top to recover)
• Max Pull Ups

Please feel free to post feelings, number of reps and load to comments.

10/23/07 Workout of the Day (WoD)

"Cindy"

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Max Rounds in 20 minutes.

Please feel free to post number of rounds completed to comments.

10/22/07 Workout of the Day (WoD)

Clean
5 - 5 - 5 - 5 - 5 Reps
Push for a new 5RM

Please feel free to post load to comments.

10/21/07 Workout of the Day (WoD)

Rest Day.

10/20/07 Workout of the Day (WoD)

Complete the following serries for time:

• 50 Squats
• 50 Push Ups
• 50 Wall Ball
• 1000M Row
• 50 Turkish Get Ups
• 50 Pull Ups
• 50 KB Swings

Please feel free to post load and time to comments.

10/19/07 Workout of the Day (WoD)

"Jackie"

Complete the following for time:

• 1000m Row
• 45 Thrusters
• 25 Pull Ups

Please feel free to post load and time to comments

10/18/07 Workout of the Day (WoD)

Perform 3 rounds of the following series for time:

• 30 KB Swings
• 50 Body Rows
• 20 Strict Press

Please feel free to post load and time to comments.

10/17/07 Workout of the Day (WoD)

Rest Day.

10/15/07 Workout of the Day (WoD)

Deadlift
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Please feel free to post load to comments.

10/14/07 Workout of the Day (WoD)

Complete 10 rounds of the following series for time:

• 5 Pull Ups
• 10 Push Ups
• 15 Body Rows
• 20 Walking Lunges

Please feel free top post time to comments.

10/13/07 Workout of the Day (WoD)

"Cindy"
Complete as many rounds of the following triplet as possible in 20 minutes:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Post number of rounds completed to comments.

10/12/07 Workout of the Day (WoD)

Rest Day.

10/11/07 Workout of the Day (WoD)

Strict Press
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

10/10/07 Workout of the Day

GO VOTE! ( I don't care who for - just be active in the democracy we are fortunate enough to have) then...

Complete 5 rounds of the following couplet:

• 50 Squats
• 12 Pull Ups

Please feel free to post time to comments.

10/09/07 Workout of the Day (WoD)

"Grace"

30 Cleans (135lbs) for time.

Post load and time to comments.

10/08/07 Workout of the Day (WoD)

Rest Day.

10/06/07 Workout of the Day (WoD)

Tabata (8 rounds of 20 sec work, 10 sec rest) the following:

• Row
• Lunges
• Pull Ups
• Squat Thrusts
• Push Press

Please feel free to post load and lowest number of reps in any round for each exercise to comments.

10/05/07 Workout of the Day (WoD)

Complete 5 rounds of the following series:

• 40 Squats
• 25 Back Extensions
• 12 Pull Ups
• 30 Wall Ball or KB Swings

Please feel free to post time to comments.

10/04/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

10/03/07 Workout of the Day (WoD)

Rest Day.

10/02/07 W0rkout of the Day (WoD)

21 - 15 - 9 Reps of the following triplet:

• Sumo Deadlift Hi Pull
• Pull Ups
• Push Ups

Please feel free to post load and time to comments.

10/01/07 Workout of the Day (WoD)

Complete the following series for time:

• 1000m Row
• 30 Pull Ups
• 60 Body Rows
• 50 DB Cleans

Please feel free to post load and time to comments.