main site running wod

Run 1600 meters 6:22
Rest 3 minutes
Run 1200 meters 4:54
Rest 2 minutes
Run 800 meters 3:24
Rest 1 minute
Run 400 meters 1:28
total: 16:08

compare to april 4, 2010
total: 15:13

cf7 wod

for time:
500m row

Four rounds of:
2 Muscle Ups
4 Squat Cleans 135 lb
6 Kettlebell Swings 1.5 pood

500m row

Four rounds of:
2 Muscle Ups
4 Squat Cleans 135 lb
6 Kettlebell Swings 1.5 pood

500m row

17:28

30 of 48 hours

AMRAP 20:
20 walking lunges
400m run
9 rounds

tabata 20:10x8
abs
back

no mas turkey...

"diane"
21-15-9
deadlifts 225#
hspu
6:31

for time @ 45#:
500m row/ 25 thrusters
400m row/ 20 thrusters
300m row/ 15 thrusters
200m row/ 10 thrusters
100m row/ 5 thrusters
9:25

thxgvg eve...

row 5 rounds for distance:
:20/:20, :40/:40, :60/:60
3024m
7 rounds of:
shoulder press 2, push press 3
135-145-155-145-145-155-155-145

21-15-9
135# ground to overhead
burpees
8:25

tuesday

2 rounds for time @ 75#:

25 power snatches
25 overhead squats
25 sdhp
25 thrusters

17:15

row row row your boat...

2000m row
7:12

10 rounds for time:
100m row/ :30 rest
3:10

two-fer

10 rounds for time:
5 hspu
10 deadlifts 185#
10 pullups
20 double unders

23:30

3 mile run
24:00

double fran

"fran" two rounds for time:
21-15-9
21-15-9

11:07

run

4 mile run... 29:58

48 of 48 hrs

front squat
5-3-5-2-5-1-5

205x5
225x3
215x5
245x2
225x5
275x1
225x5

24 of 48 hours

10 rounds for time:

5 hang power cleans 135#
10 pushups
20 double unders

mackey: 8:15
dusty: 8:18

"blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
23:19

nancy?

5 rounds for time:
500m row
15 OHS 95#

19:27

wod?

4 rounds for reps...

1 minute of max pullups
1 minute of max push press
1 minute of max sdhp
1 minute of rest

5 burpees start every minute of work.

71
67
61
50

4 rounds...

for time of:

30 kbell swings
25 wallball
20 pullups

21:20

4x:

4 rounds for time:
500m row
50 pushups
50 air squats
1 minute rest (subtract for total time)

total time: 20:33

run and cindy

1 hour time limit to complete the wod:
10k run followed by AMRAP of cindy until the time limit is up.

10k run: 44:39
cindy: 15 rounds

lots-o-shit

10 rounds for time:
400m run
5 burpees
20:33

5 rounds for time (3 minute rest between rounds):
5 power snatch 95#
10 burpees
15 wallball 20#
20 calorie row
2:01
2:12
2:15
2:22
2:19