9/30 WOD

2013 Regional
WOD (4 RNDs)
2 rope climbs
100 ft sprint
4 squat cleans (225/185/135/95) (Rx+/Rx/Rx+ladies/Rxladies)
100 ft sprint

9/28 Sat. WOD Murph

WOD  Murph
1 mile
100 pull-ups
200 push-ups
300 squats
1 mile

Or Smurph
1 mile
50 pull-ups
100 push-ups
150 squats

Join us.   There are 6 empty spots on the board.  You can do this.

9/27 WOD

 

WOD (12 min. AMRAP)
5 large tire flips
10 ft hand stand walking or 10 burpees

9/26 WOD

 

 

 

WOD ( 2013 games masters FINAL)

 

100 dbl unders

100 meter

4 rope climbs

100 meter

30 front squat (135/115/95/85) (Rx+/Rx/Rx+ladies/Rxladies)

100 meter

20 one arm db snatch (65/30)

100 meter

9/25 WOD

WOD (3 or 5 rnds)
30 wall ball
30 box jumps
400 meter

9/24 WOD

WOD
dead lift (Find your max then subtract 20 lbs for next 1 rep.) 
Then decrease by 20 lbs with reps (1-2-3-4-5-6-7-8-9-10)
Decrease by 10 lbs if your dead lift max is less than 250 lbs.

then (50-40-30-20-10)
GHD sit-ups
plank knees to shoulder

9/23 WOD

WOD
400 meter
then 10 rnds
    5 man makers (20x2/10x2)
    5 pull-ups
    15 dbl unders

finish with a 400 meter run

This one was a good one.  "Man makers" maybe should be changed to "Man Breakers".