Feb 13th, 2006

2/13/06 WOD

“Jumping for Joy”

4 rounds:
Sprint 400 yards
20 burpees (good ones with a push-up in the middle and jump at the end)

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Feb 9th, 2006

2/9/06 WOD

21-15-9

Overhead press
Push-press
Thrusters
Double jumps

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Feb 8th, 2006

2/8/06 WOD

6 Rounds

Down and up stairs. Each time at top, alternate between the following exercises:
20 one arm dumbbell swings
20 weighted lunges

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Feb 6th, 2006

2/7/06 WOD

4 rounds for time:

20 pull-ups (40 jumping)
20 push-ups
20 sit-ups
20 squats

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Feb 6th, 2006

2/6/06 WOD

Assessments

Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes

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Feb 2nd, 2006

2/2/06 WOD

5 rounds for time

7 muscle ups
15 back squats, 95lbs (or 1/2 bw)

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Jan 30th, 2006

1/31/06 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Then, do the same for push-ups.

Post number of minutes completed to comments for pull-ups and push-ups. Identify jumping or kipping pull-ups, and push-ups on knees or feet.

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Jan 30th, 2006

1/30/06 WOD

Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.

Compare to 12/5/05

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