Fran 03/22/2010
 
Fran:
21-15-9
95# thrusters
pull ups
 
MEBB LE 03/21/2010
 
Deadlift 5-5-5-3-3-3

run 1km at a medium pace.
 
Helen-ish 03/20/2010
 
Ran the soccer field, 21 KB swings @ 1.5o
 
Rest/Active Rest 03/17/2010
 
Run for 30 minutes at a leisurely pace.
 
 
Filthy 25:
25 reps each of the following, done in order.
box jumps
jumping pull ups
KB swings
walking lunges
knees to elbows
push press
back extensions
wall ball
burpees
double unders

Have fun.
 
MEBB 03/15/2010
 
Powerclean
5-5-5-3-3-3

Rest 5-10 mins


5 Power Cleans 135#/95#
5 Burpees
As many rounds as possible in 8 minutes.

 
ECF Challenge 03/14/2010
 
3 Rounds:
500m Row
21 Deadlifts 135#
12 Push Press/Jerk 135#

Post time to comments.
 
Wod 2 03/11/2010
 
Strength - none today

Conditioning - Tabata workout
4 minutes of tabata work each of:
Rowing (for calories)
Push ups
Sit ups
Squats

Post final number of each and all exercises to comments
 
WOD 1 03/09/2010
 
Strength:
Squat 5x3 (weight stays the same)

Conditioning:
Karen - 150 Wall ball (20/14#), for time.

Post loads, time and experiences to comments.
 
Rest 03/09/2010
 
Rest hard