4 rounds

15 deadlifts

15 box jumps

200 meter run

"Ricky"

21-15-9

OHS 95/65

burpees

box jumps 24/20

3 Rounds for time

25 sit-ups

25 wall balls

25 box jumps

200 meter run

1 Round for Time

25 KB swings

25 jumping squats

400 meter run

25 C2BPU

25 wall balls

400 meter run

25 push-ups

25 box jumps

21-15-9

KB swings

box jumps

wall balls

200 meter run

5 Rounds for Time

5 power cleans 155/105

20 box jumps 24/20

200 meter run

3 Rounds for Time

10 front squats 95/65

10 C2BPU

10 box jumps 24/20

400 meter run

Back Squats

5x3

Then

3 Rounds

400M Run

20 KB Swings (53/35)

15 Box Jumps (24/20)

10 Burpees

3 Rounds

200M Run

7 SDHP (95/65)

14 Box Jumps (24/20)

21 Squats

15-10-5-10-15

15-10-5-10-15

Pull Ups

Box Jumps (24/18)

SDHP (75/45)

100 Ball Slams (20/10)

Rest 3 Minutes

75 Box Jumps (20in)

Rest 3 Minutes

50 GHD Sit Ups

Rest 3 Minutes

25 Jumping Pull Ups

5 Rounds

5 Deadlifts (185/105)

20 Box Jumps (24 Inch)

Jason  7:48 (Rx'd)

Rowdy  10:49 (95lb/20 inch)

Beth  10:03 (55lb/20 inch step up)

Shawn  9:12 (165lb/24 inch)

John  12:03 (Rx'd)

Janeen  8:12 (95lb/20 inch)

Great job to everyone who braved the rain to make it in and push through a freaking hard WOD!!


2/6/2009

3 Rounds
3 Deadlift (315M/215W)
20 Jumping Pull Ups
20 KB Swings (53M/35W)
20 Box Jumps (24M/18W)
20 Ball Slams (20M/10W)


Jason (295#) 16:55
Mike (315#) 18:12
Dave (225#) 16:35
Vali (85#) 16:19
Janeen (85#) 12:12
Judy (35#) 15:58

4 Rounds


200M Run
25 Squats
20 Push Press (75/45)
15 Box Jumps (highest box you can do)


Patty 8:38 (10-10-10)(8lb DB)(No Run)
Mike 14:33
Vali 14:33
Chris 14:33
Patty 14:02 (20-10-10)(8lb DB)
Janeen 14:33
Regina 19:06 (250M Row-20-10-10)(8lb DB)
Stephanie 12:47 (20-10-10)(8lb DB)
Judy 12:54 (250M Row-20-10-10)(10lb Bar)
Brandon 13:44
Alex 18:50 (45lb Bar)

3 rounds
20 Lunges w/ medicine ball overhead (20#/10#)

20 box jumps or step ups (24in / 20in)

20 ball slams (20# / 10#)

Box-Jumps, Deadlifts, and Pull-ups!

3 rounds for time:

50 24-inch box-jumps
21 185lb deadlifts
30 pull-ups

A picture from Janeen and Aileen's Level 1 Cert -
Dave Castro and Jolie Gentry teaching proper deadlift form.