Team WOD
Max rounds in 15 minutes
15x Push-ups
10x Deadlift (135#/95#)
5x Push press (95#/65#)
5x Pull-ups
Partners alternate Rounds; 1st Person Does entire 1st round, 2nd Person does entire 2nd round, 1st Person does entire 3rd Round; etc.
« August 2011 | Main | October 2011 »
September 30, 2011
September 29, 2011
Friday 20110930
WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments or beyond the whiteboard
September 28, 2011
Thursday 20110929
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments or beyond the whiteboard
September 27, 2011
Wednesday 20110928
STRENGTH
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments or beyond the whiteboard
WOD
3 rounds for time of:
10 Power Snatches 95/65 lbs
200 m Run
Post total time to comments or beyond the whiteboard
September 26, 2011
Tuesday 20110927
WOD
Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Post total rounds complete to comments or beyond the whiteboard
September 25, 2011
Monday 20110926
WOD
"Angie"
Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.
Post total time to comments or beyond the whiteboard
September 23, 2011
Saturday 20110924
Gym will be closed today as most of us will be competing in the Warrior Dash.
September 22, 2011
Friday 20110923
WOD
For time:
10 Squat Cleans 135/85
50 ABMAT Sit-ups
8 Squat Cleans 135/85
40 ABMAT Sit-ups
6 Squat Cleans 135/85
30 ABMAT Sit-ups
4 Squat Cleans 135/85
20 ABMAT Sit-ups
2 Squat Cleans 135/85
10 ABMAT Sit-ups
Post total time to comments or beyond the whiteboard
September 21, 2011
Thursday 20110922
WOD
Five rounds for max reps of:
Push-ups
Pull-ups
Body weight back squat
Post reps each round to comments or beyond the whiteboard
September 20, 2011
Wednesday 20110921
STRENGTH
Deadlift 1-1-1-1-1-1-1
post loads to comments or beyond the whiteboard
WOD
15-10-5 reps of:
Deadlifts 185/135 lbs
Burpees
Post total time to comments or beyond the whiteboard
![](<a href="http://www.crossfitrrg.com"><img border="0" alt="CrossFit RRG: We support our community's first line of defense." src="http://cdn.shopify.com/s/files/1/0029/6952/assets/content.widget.jpg?1245100766" /></a>){kind=link}