Here's what's happening in our community!

WOD: April 21, 2007

Going to try posting a ‘Bonus’ work out each week. It’s a space that will not only have a suggested work out but you can post any extra work you did on your own. For eight intervals, squat for twenty seconds and rest for thirty before starting again. Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments. Compare to 1/8/07

WOD: April 20, 2007

Run .25 miles20 squats15 pull-ups30 push-ups15 pull-ups20 squatsRun .25 miles Post time to comments compare to 3/9/07

WOD: April 18, 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.

WOD: April 16, 2007

Complete as many rounds in 15 minutes as you can of: 5 SDHP5 Front Squats5 Push Press Post rounds completed to comments. Try using 10 or 12 pound dumbbells. Remember to drive these movements with your legs!

WOD: April 13, 2007

Burpees x45 post time to comments

WOD: April 11, 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 sixteen intervals.

WOD: April 9, 2007

Three rounds, 21-15- and 9 reps, for time of: Push-ups Sit-ups Air Squats post time to comments

WOD: April 6, 2007

Three rounds, 21-15- and 9 reps, for time of: 45 pound Deadlift (scale as needed)Air Squat Post time to comments. Compare to 10/30/06 Also should we name this one?

WOD: April 4, 2007

Do CFWU 2x without the pull-ups then the following. Weighted Pull-ups 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.

WOD: April 2, 2007

Run 400m Complete 4 rounds 5 pull ups (sub body-rows) 10 pushups 15 air squats Run 400m Post time to comments

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