30 Jan 09
Friday
WOD

Deadlift: 1 set of 5 reps (go as heavy as possible)

Finish with the following:

Five rounds of:
Push press15 reps
24” Box Jumps 20 reps
Pick load for push press and keep it for all five rounds.
Divide push press weight by number of seconds to completion for total score. Post in comments.

$335,000,000 FOR STD PREVENTION IN ECONOMIC STIMULUS BILL
Democrats may have eliminated provisions on birth control and sod for the National Mall in the "job stimulus" -- but buried on page 147 of the bill is stimulation for prevention of sexually transmitted diseases!

Is it just me or is that enough money to give each and every American 1 million dollars?

WHO KNOWS THAT MIGHT STIMULATE THE ECONOMY!!

29 Feb 09
Thursday
WOD

Weight Pull-ups
1,1,1,1,1 (attempt to progress in weight with each set)

6 x 200m running sprints (rest one between rounds)

28 Jan 09
Wednesday
WOD
Shoulder Press
3 sets of 5 reps (go as heavy as possible)

Finish with the following for time:

21 x Clean (135lbs men/95lbs women)
21 x Ring Dips

15 x Clean (135lbs men/95lbs women)
15 x Ring Dips

9 x Clean (135lbs men/95lbs women)
9 x Ring Dips

27 Jan 09
Tuesday
WOD
4 rounds
Row 500 meters
rest two minutes between each round.

Finish with 5 minutes (cumulative) of L-Sit holds
Handstand Drills (holds and if capable walking)

26 Jan 09
Monday
WOD

Back squat: 3 sets of 5 reps (rest 3 minutes between sets and go as heavy as possible)

Rest 3 minutes and finish the day with the following:

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps
Post time to comments.
Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

23 Jan 09
Friday
WOD

3 Rounds for time:
3 x Rope Climbs
400 meter farmers walk (men 2 x 55lb dumbbells/women 2 x 35lb dumbbells)

Dumbbells must be carried in the hands. It will be considered a foul if the dumbbell is rested on any part of the body or placed on the ground. Each foul will be rectified immediately with 10 burpees.

22 Jan 09
Thursday
WOD
Hang Power Clean
1,1,1,1,1,1,1
Go as heavy as possible.

Finish with the following:
4 rounds of
20 Rockers
20 GHD sit-ups

21 Jan 09
Wednesday
WOD
5 Rounds for time

500 meter row
20 Pullups
30 Pushups
40 Situps
50 Squats

For the poster who asked "What is a Wabbitt?" I'm afraid only someone as wise as Socrates or perhaps Elmer Fudd can truly answer that question. I can only give antedotes of bizarre, but fairly amusing behavior. Generally speaking if a Wabbitt is upside down, it will collapse into a heap and if a Wabbitt is required to jump, hop, skip or anything else that may require the coordination of an athletic 3 year old boy, well let's just say it ain't pretty. Since, I can't figure it out and I haven't seen Socrates or Elmer lately, I'll let our astute audience attempt to define a Wabbitt.

20 Jan 09
Tuesday
WOD

Deadlift
1,1,1,1,1
Finish with the following:
L-Sit Hold x 5 minutes: How long will it take you to hold an L-Sit for 5 minutes? Not a trick question, start your clock, once your feet go below your hips the clock stops. So you will have two clocks running one for cummlative time and one for the 5 minute L-Sit. Hopefully, someone will figure this out and be able to articulate it better than a sugar induced chimp.

19 Jan 09
Monday
WOD
For Time
21 Push Press (115 Men/80 Women)
21 Box Jumps 24 inch
21 Pull-ups

15 Push Press (115 Men/80 Women)
15 Box Jumps 24 inch
15 Pull-ups

9 Push Press (115 Men/80 Women)
9Box Jumps 24 inch
9 Pull-ups

16 Jan 09
Friday
WOD

As many rounds as possible in twenty minutes:

5 x knee to elbows
10 x kbells swings
15 x jumping dips

15 Jan 09
Thursday
WOD

7 Rounds for time:
3 x Overhead Squat
3 x Push Press
3 x Power Clean

The weight used for all movements will be equal to your snatch max.

14 Jan 09
Wednesday
WOD

For Time:
Row 500 meters
150 Wall-ball shots (men 20lbs/women 14lbs)
Row 500 meters

13 Jan 09
Tuesday
WOD

Snatch: Find your max
Handstand Hold: Find out how long you can stay in a handstand (since we are not 12 year old female gymnast, your feet allowed to touch the wall)

Scoring: Snatch score = the percentage of your body weight (example; lifter weighs 100lbs and snatches 70lbs her score will be 70 for the snatch)
Handstand Hold score = total number of seconds held in the handstand (example; handstand is held for 3 minutes then her score will be 180)

Final Score: multiply snatch score with the handstand hold score (example; 70 x 180= 12,600)

By the way, what's up with Ron? Is he getting ready for the games? Somehow or another he's found the keys to the kingdom. So what gives Ron? Don't be shy brother, tell us what you're doing right.

And finally, Wabbitt you knew I would have to find some way for you to bounce your noggin off the floor.

"I am committed to ridding the world of moles" Whiskey Pete

12 Jan 09
Monday

WOD

For time:

"DEAD Fran"

21 x Deadlift (bodyweight)

21 x Pullups

15 x Deadlift (bodyweight)
15 x Pullups

9 x Deadlift (bodyweight)
9 x Pullups

09 Jan 09
Friday
WOD
For Time:
Round 1
21 x Sumo Deadlift High Pulls
21 x Ring Dips
Round 2
18 x Sumo Deadlift High Pulls
18 x Ring Dips
Round 3
15 x Sumo Deadlift High Pulls
15 x Ring Dips
Round 4
12 x Sumo Deadlift High Pulls
12 x Ring Dips
Round 5
9 x Sumo Deadlift High Pulls
9 x Ring Dips

Recomended weight: Sumo Deadlift High Pulls (men 95lbs/women 65lbs)

08 Jan 09
Thursday
WOD

Front Squat (as heavy as possible)
3, 3 ,3, 3, 3

07 Jan 08
Wednesday
WOD
"Something Special"

3 Rounds for time:

500 meter row
25 Double-leg mountain climbers
100 Shoulder touches from the push-up position
25 Burpees

Double-leg mountain climbers: Start position begins in the up portion of the push-up. One repetition constitutes bringing both feet forward to rest under the chest (hands will remain in place supporting the body) and finishes with bringing both feet back to the start position.

Shoulder touches: Start position begins in the up portion of the push-up. One repetition constitutes touching the right shoulder with the right hand while the left hand and feet maintain the integrity of the push-up up position. Alternate each repetition (should mimic running on your hands in place).

06 Jan 09
Tuesday
WOD

Bench Press (as heavy as possible)
1,1,1,1,1

Weighted Pull-ups (as heavy as possible)
1,1,1,1,1

05 Jan 09
Monday
WOD

3 Rounds for time:

400 meter run
21 KB swings (53lbs men/35lbs women)
12 Pull-ups

02 Jan 09
Friday
WOD
For Time
21 Back Squat
21 Deadlift
21 Shoulder Press

15 Back Squat
15 Deadlift
15 Shoulder Press

9 Back Squat
9 Deadlift
9 Shoulder Press

Recommended Weights:
Back Squat weight = Men 225lbs/Women 155lbs
Deadlift weight = Men 225lbs/Women 155lbs
Shoulder Press = Men 95lbs/Women 65lbs