Tuesday, November 30, 2010

WOD 30 Nov

"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Duke will be there @ 1600 , I'll be there around 1915

Check comments for other times


This is gonna be a fun one

Monday, November 29, 2010

WOD 29 Nov

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

See you @ 1600

Sunday, November 28, 2010

WOD Sun 28th Nov

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.


I'll be there @ 4pm

Licia

Friday, November 26, 2010

WOD Fri 26th Nov


"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


Duke will be there @ 10am

Thursday, November 25, 2010

Thanksgiving WOD 2010



"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


I'll be there @ 10am

Licia

Wednesday, November 24, 2010

WOD Weds 24th Nov


"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups


I'll be there @ 1600

Licia



Tuesday, November 23, 2010

Tues 23rd Nov


REST DAY or pay what you owe!


Myself or Duke will be there @ 1600 to open


Licia

Monday, November 22, 2010

WOD Mon 22nd Nov

Push press 3-3-3-3-3-3-3 reps

I'll be there @ 11am

Duke will be there @ 1600

Licia

Sunday, November 21, 2010

WOD Sun 21st Nov

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

I'll be there @ 9:30am.

Check comments later, I don't know what time Duke or Andy are going today.

Licia





Saturday, November 20, 2010

WOD Sat 20th Nov

Seven rounds for time of:

5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

I'll be there @ 1600 (if a couple of mins late, don't bolt!)

Licia

Thursday, November 18, 2010

Wednesday, November 17, 2010

WOD 17th Nov

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Myself or Duke will be there @ 1600 to open up!

Licia

Tuesday, November 16, 2010

Monday, November 15, 2010

Friday, November 12, 2010

WOD 12 Nov

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

See ya @ 1400

Thursday, November 11, 2010

Wednesday, November 10, 2010

WOD 10 Nov 10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

I will open up from 1500 to 1700

Tuesday, November 9, 2010

WOD 9 Nov

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

See ya @ 1400

Visit sicfit.com for more Videos

Monday, November 8, 2010

WOD 8 Nov

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

I will be there @ 1700

Sorry for the late post

Saturday, November 6, 2010

WOD 6 Nov

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent


I'll be there @ 1600

Friday, November 5, 2010

WOD 05 Nov 10

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (1.5 pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


We will open up at 1500.

Thursday, November 4, 2010

WOD 4 Nov


Snatch one rep every minute on the minute for 15 minutes.
For the highest and lowest loads

See ya @ 1500

Wednesday, November 3, 2010

Rest Day


I will open up from 3:00 to 5:00 today for a make up day.

Also, If you would like to be added to the whiteboard send me an email at andrew.greenawalt@gmail.com.

Tuesday, November 2, 2010

"Barbara"


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

See you there @ 1500 or 1600

Monday, November 1, 2010

WOD 1 Nov

Five rounds for time of:
7 Muscle-up
12 Handstand push-ups
10 Burpee pull-ups

See you there @ 1500