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WOD: June 29, 2007

Do Tabata sets of the following * AirSquats* Rest 1 min* Push-ups Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the total number of reps for all sixteen intervals. Compare to 3/28/07

WOD: June 28, 2007

Winnah!! Click on image to enlarge.

WOD: June 27, 2007

Press 5•5•5•5•5 Post loads to comments Compare to 1/31/2007 or 5/2/07 Click on image to enlarge.

WOD: June 26, 2007

Great Mill Girl Chase – Results Tessa Fitzpatrick    15    21:52   7:03 Todd Deluca          73    28:35   9:14   26:05   8:24 Leanne Lavoie       107   29:23   9:29 Berta Cook            108   29:29   9:31 Rachel Wilson       119   30:36   9:53 Les Davis              120   30:37   9:54   28:07   9:03   By columnOrder of place finished in racetime at finishminutes per mileActual time for menActual minute time for men    

WOD: June 25, 2007

5 rounds for timeDeadlift 10xWalking Lunge 10xBox Jump 10x Post time and loads to comments. compare to 2/26/07

WOD: June 15, 2007

Up and Down Complete as many reps in 60 seconds as you can of:– Deadlift 45#Then Complete as many reps in 60 seconds as you can of:– Pull-ups (body row) Rest 60 seconds, repeat the above two more times for a total of three rounds. Post your reps completed to comments. Compare to 11/3/06

WOD: June 13, 2007

Do CFWU 2x without the dips then the following. Weighted dips 5-5-5-5-5 reps Post loads and bodyweight to comments. Be sure to use the gravatron and rest all you want between reps. If you don’t need the gravatron, holding a dumbbell between your feet works great for added resistance. Practice Handstands against the wall, Total 2 mins inverted. Compare to 4/18/07

WOD: June 11, 2007

Complete as many rounds in 20 minutes as you can of: 1 SDHP1 Front Squats1 Push Press Add a rep to each movement at the end of each round.So second round has 2 SDHP, 2 Front Squats, 2 Push-press.The third round has 3 SDHP, 3 Front Squats, 3 Push-press, ect… Post rounds completed to comments. Try using 10 or 12 pound dumbbells. Remember to drive these movements with your legs! Compare to 5/11/07

WOD: June 8, 2007

Perform a max set of push-ups, then rest 1 min Do Tabata Air Squats (20 on, 10 off x8) Rest 1 min, then perform a max set of push-ups. Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the total number of reps for all ten intervals. Compare to 4/11/07

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