WOD
For Time:
100 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post total time to comments or beyondthewhiteboard.
« December 2011 | Main | February 2012 »
January 18, 2012
January 17, 2012
January 16, 2012
Tuesday 20120117
WOD
"Fight Gone Burpee"
Three rounds of:
Wall-ball, 20/15 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75/45 pounds (Reps),
Box Jump, 20" box (Reps),
Push-press 75/45 pounds (Reps),
Burpee (Reps).
1 minute rest in between rounds.
Post Total Reps to Comments or to beyondthewhiteboard.
January 15, 2012
Monday 20120116
WOD
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post reps per each minute to comments or beyond the whiteboard
January 12, 2012
Friday 20120113
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds to comments or beyondthewhiteboard.
January 11, 2012
Thursday 20120112
WOD
3 rounds for time of:
50 m Walking Lunge
100 m Standing Broadjump
200 m Run
Post total time to comments or beyondthewhiteboard.
January 10, 2012
January 09, 2012
Tuesday 20120110
WOD
"Fran"
For time
21-15-9
95/65# Thruster
Pull-up
Post total time to comments or beyondthewhiteboard.
January 08, 2012
January 05, 2012
Friday 20120106
On-ramp will kick off the year January 9th. Just click on the time you wish to come either M- W- F 6:45 AM or M-W-F 6:30 PM
WOD
Power Clean 1-1-1-1-1-1-1
Post loads to comments or beyondthewhiteboard.
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