WOD 102008

"Helen"

3 Rounds for time of:
Run 400m
21 KB Swings @ 24kg (M) 16kg (W)
12 Pullups

Completed Time : 11:52

WOD 101008

100 Double Kettlebell Push Presses @ 24kg/16kg

Completed with scaling down to 20kgs : 14:12

WOD 100808 "Andrew - Hardcore"

WOD "Andrew - Hardcore"

In 20 minutes, do as many rounds as possible of :

15 Pull Ups
30 Burpees
45 Sit Ups

Completed Rounds : 3Rounds + 15 Pullups

WOD 100608

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.

Completed rounds : 15min + 9

WOD 091508 "Fran"

"Fran"
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg/45lbs - Downscale to 16kgs KB
Pull Ups

Completed time (downscale to 16kgs KB) : 8:32

WOD092908 "Cindy" or "Mary"

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Pick your choice of girls and go.

My choice is Cindy!

Completed Rounds : 16+5, 7

WOD 090208

15-12-9 reps for time of:
Muscle Ups
KB Thrusters @ 24kg

*Sub for 1 MU = 3 Pullups + 3 Dips

Completed Time : 51:49 with MU Sub

WOD 092308

For time of:
50 Handstand Push Up (Sub Pike pushups)
50 Ring Dips
50 Push up

Completed time : 12:36

WOD 081408

WOD "330"

For time :

10-9-8-7-6-5-4-3-2-1
KB Ssingle Arm Swing L/R
KB Clean & Press L/R
KB Snatch L/R

Completed time : 38:31 (16kgs)

WOD 081308

WOD "Those Burpees Suck"

10 Pull Ups
20 KB Swings @ 24k(M), 16kg(W)
30 Box Jumps @ 24"
40 Push Ups
50 Sit Ups
60 Burpees
10 Pull Ups

Completed time : 49:25