Tuesday 01Sep09, "Fran"




Three rounds

21-15-9 reps, for time of:

- 95 pound Thruster
- Pull-ups

THE RECORD (WMV)

THE RECORD (MOV)

Monday 31 Aug 09 Fun w/ a Run


Two rounds 4 reps:

One minute on, one minute rest

- Thrusters
- Ball Slams
- Box Jumps
- Burpees

Then 800 m sprint 4 time

Saturday 29Aug09

15, 10, 5

Hang Power Snatch 135 lbs

Box Jumps 24"

Pull Up


video

Friday 28Aug09

Ocean Beach pier run


Thursday 27Aug09



Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps






Wednesday 26Aug09 BEAR CRAWL AND SWIM

Five Rounds:

50 ft Bear Crawl
50 ft Lundges

Run to Spanish Landing

Two man team swim sprints.

Tuesday 25Aug09

WOD

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.

Monday 24Aug09, Hang Cleans and Sprints

20 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters

Then run 2400 meters

HANG CLEAN (WMV)

HANG CLEAN (MOV)

Thursday “Linda” AKA Three Bars of Death

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.

Linda (WMV)

Linda (MOV)

Wednesday 19Aug09 GRINDY

Grindy" for time: by Adrian Bozman

10 Clean & Jerks (135lbs/85lbs.)
5 rounds of Cindy:

(5 Pull ups/10 Push ups/15 Squats)

10 Clean & Jerks (135/85)
5 rounds of Cindy

(5 Pull ups/10 Push ups/15 Squats)

10 Clean & Jerks

If you need to scale: Men - clean & jerks use 115, 95, 65, 45, or pvc. Women use 75, 65, 55, 45, 33, or pvc.

Tuesday 18Aug09 Push Press



Push Press

1-1-1-1-1-1-1 reps.

Monday 17Aug09 Fight Gone Bad

Three Rounds:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

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 (SUB BURPEES) (Reps)

The clock does not reset or stop between exercises. On call of "rotate," you will move to next station immediately for good score. One point is given for each rep.

FGB explanation (WMV)

FGB explanation (MOV)

Monday 3Aug09, Michael

Three rounds for time of:

■Run 800 meters
■50 Back Extensions
■50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.