280108

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups ~ 5 pike push-ups
10 One legged squats, alternating
15 Pull-ups ~ 15 x 6 pints Standing Version

9 rounds + 5 pike push-ups

220108

REST DAY

210108

SS 2.3

Squat (3x5) ~ 70 (b) kg
Press (3x5) ~ 37.5 kg
Power cleans (3x5) ~ 37.5 kg

Pull-up/Dips (8kg) - 7/8, 6/8, 4/8

200108

REST DAY

190108

SS 1.4

Squat (3x5) - 70 (a) kg
Bench Press (3x5) - DB bench press - Max. 22.5 kg
Deadlift (1x5) - 70 (a) kg

Pull-up/Dips (8 kg) - 7/7, 7/7, 5/7

180108

REST DAY

170108

SS 2.3

Squat (3x5) ~ 67.5 kg
Press (3x5) ~ 35 kg
Power cleans (3x5) ~ 35 kg

Pull-up/Dips (8kg) - 7/7, 7/7, 5/7

160108

REST DAY

150108

SS 1.3

Squat (3x5) - 65 kg
Bench Press (3x5) - 50(a) kg
Deadlift (1x5) - 65 kg

Pull-up/Dips (8 kg) - 7/7, 5/7, 3/3

140108

REST DAY

130108

REST DAY

120108

SS 2.2

Squat (3x5) ~ 62.5 kg
Press (3x5) ~ 32.5 kg
Power cleans (3x5) ~ 32.5 kg

Lat Pull-down (70kg)/Dips (8kg) - 7/8, 7/7, 7/7

110108

REST DAY

100108

REST DAY

090108

SS 1.2

Squat (3x5) - 60 kg
Bench Press (3x5) - 47.5 kg
Deadlift (1x5) - 62.5 kg

Pull-up/Dips (8 kg) - 7/7, 6/7, 5/6

080108

REST DAY

070108

SS 2.1

Squat (3x5) ~ 60 kg
Press (3x5) ~ 30 kg
Power cleans (3x5) ~ Max. 37.5 kg

Pull-ups/Dips (8kg) - 7/10, 7/7, 5/6

060108

REST DAY

050108

SS 1.1

Squat (3x5) - Max. 60 kg
Bench Press (3x5) - Max. 50 kg
Deadlift (1x5) - Max. 67.5 kg

Pull-up/Dips - 7/10, 7/10

040108

REST DAY

WOD Demo

030108

REST DAY



Balance on Toes: Stand on one foot, eyes closed, hands clasped overhead. The record among U.S. Naval Aviator trainees in 1944 was 49 seconds.
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WOD Demo


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Happy? It may help keep you healthy
Britain tops fast-food league, as world obesity grows: study
Bad foods that are actually great for your waist

020108

Ten rounds for time of: (using 'the box')

Row 250 meters ~ 25 SDHP
Bench-press 95 pounds, 25 reps ~ floor press

Post time to comments.

Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower. - Official subs

(26:10)
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Log sit-up Video

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Article: Is Your Workout Wasting Your Time? -from msnbc.com

"Regret is an appalling waste of energy; you can't build on it; it is good only for wallowing."
- Katherine Mansfield

010108

Weightless Linda (warmup)

Using only one 45 pound bar complete: ~ A box of paper (15-20 kg)
10-9-8-7-6-5-4-3-2-1 reps of:
Clean
Bench press
Deadlift

(9:25)
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"Karen"

Wall-ball 150 shots ~ Thruster (box of paper)

(11:51)
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Lani demonstrates three common grips for dumbbell swings.
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"Thank God for competition. When our competitors upset our plans or outdo our designs, they open infinite possibilities of our own work to us."

- Gil Atkinson