Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 081006.
Where in the world is Vicky? Getting in the Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 061105
Vicky gets back Friday!!!! Speaking of Friday...Overhead Squat 3-3-3-3-3 reps
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Compare to 090114.
2 weeks to the Cert and Joe and Adam are 
"Nate"
Complete as many rounds in
twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708
Mike G. making his way to Complete as many rounds as
possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625.
Joe has serious ups!! He's a pretty "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and
rounds completed to comments.
Compare to 090727.
TEAM WOD:
-Only two team members
can work @ one time,
-They must complete the
task they start
-They must finish the task
before other team members
can participate
-Two team members can work
on the same task together
-Two team members can switch
between the two tasks they have
selected
FOR TIME:
25 Meter Tire Flip
100 tire jumps
800 meter 45 # bumper carry
250 Hammer Slams
100 burpees
50 Overhead squats with 75 lbs
150 Toes to bar
100 pull ups
100 deadlifts 225 lbs
50 Turkish get ups with 16 kg Kettlebell
For Time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090603.
The Team WOD we are going to do @
1300 will be posted in the morning!
I killed way too many brain
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to 090323.
Push Press 1-1-1-1-1-1-1 reps.
Post loads to comments.
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and
double-unders to comments.
Compare to 031001.
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump
one foot above max standing reach.
Compare to 081008.
The 1800 Class giving Dr. Tabata their best. 
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.
Post number of minutes completed to comments.
Compare to 090218.
Fight Gone Bad IV Fundraiser is coming!
We are trying to get some great sponsors on
board in the next couple weeks. If you want to
participate make sure you register @
A big congrats to Matt for killing his PT test yesterday!!
The great numbers you put up show your hard
work and dedication!
In 10 weeks:
40+ lbs weight loss
7" in the waist
7 minute improvement in the timed run
and you no longer suck @ life.
The works not done lets keep to the plan and
make your visit home an amazing Christmas!!!
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.
Laura's coming back and we are crazy excited!!!
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090509
With hard work comes results!!!! Congrats Lois!!!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work
followed by ten seconds
of rest where the
first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and
finally, the last 8
intervals are squats. There is
no rest between exercises.
Post total reps from all 32 intervals to
comments.
Compare to 090501
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 090402
working the planche.
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090411
This could be 2009's best seller! It could be "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of
five stations after a
minute.The clock
does not reset or stop between exercises.
This is a
five-minute round from which a
one-minute break is allowed before
repeating. On call of "rotate", the athletes
must move to next station
immediately for
best score. One point is given for each rep,
except on
the rower where each calorie is
one point.
Add your points and post them to comments.
Compare to 090329.
Two future fire breathers!! John has been with us 
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 090315.
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to 090610
Have you ever seen someone so happy
to be staring at the bottom of a puke bucket?
