Crazy Eights

8 Rounds for time of:
8 Pull ups (Rx'd)
8 Push ups
8 Knees to elbows
8 SDHP
8 KB Swings (1 pood)
8 Slam Balls (12 & 15lb)
8 Wall Balls (15lb)
8 Abmat Sit ups

30:40

Should be about 2mins less. Tore my hand doing the pullups Rx'd. Taped up my hand and continued the workout.

Back Squat

3-3-3-3-3
135lb-140lb-140lb-140lb-140lb PR

assuming the bars are 45lb at 24 hour fitness

Jackie

1000m Row

50 Thrusters (35lb)
30 pullups

11:15

Captain America

Run 800M
Complete 5 rounds of:
3 Clean and jerks (65lb)
6 Chest to bar pull ups
9 Clapping push ups
Then:
Run 800M

16:35

Back Squats
115lb x 30

5K Run

*the run was relatively easy eventhough I haven't done a straight 5k since October.

J Norm

Row 1000M
21 Thrusters
15 Pull ups
Row 750M
18 Thrusters
12 Pull ups
Row 500M
15 Thrusters
9 Pull ups
Row 250M
12 Thrusters
6 Pull ups
Row 100M
9 Thrusters
3 Pull ups

26:03

45lb
I used the skinny band for the pullups

Niki

3 rounds for time of:

Row 500M
30 Slam balls
30 Push ups

16:34

Deliverance

Row 2000M.
At the top of every odd minute, dismount the erg and complete:
5 Pull ups
10 Push ups
15 Squats

21:34

Christine

Shoulder Press
5-5-5
55lb-60lb-60lb (x4)

12-9-7 Press @ 45lb

3 Rounds

500m row
12 BW deadlifts (110lb)
21 box jumps

14:22

Lorie

21-15-9 of:
Squat snatch (45lb)
Chest to bar pull ups (skinny band)

15:02

Back squats 5-5-5

100lb-120lb-125lb PR

DJ Chris

10,9,8,7,6,5,4,3,2,1 of:

Overhead squats
Sumo Deadlift High Pull (SDHP)
Push press


18:34

@50lb first two rounds, 38lb the last rounds

Run 400M

50 Pull ups

Run 400M

50 Push ups

Run 400M

50 Sit ups

Run 400M

50 Squats


18:35

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

29:57 PR

20 mins on ths stair climber

Front squats
5-5-5-5-5

55-75-80-85-90lb (assuming the bar at 24hr fitness is 35lbs)

quick abs with a 25lb weight

1000m row

Barbell Bear

7X = one round
1 Deadlift
1 Hang power clean
1 front squat
1 push press
1 back squat
1 push press
This WOD is untimed. Complete 5 rounds attempting to go up in weight each round.

Did 5 rounds at 45lb

Deadlifts
5-5-5

135-145-150

Had to do this at 24hr fitness. While I was there, a guy a little bit older than me and carrying 15-20 extra pounds with no muscle definition was doing back squats next to me. He did not have the bar (w/ the pad) low enough on his back so he was leaning forward and balancing on the balls of his foot. For a second I thought, maybe I should say something a correct his form. But decided to mind my own business. A few minutes later, he comes over to me and tells me if I don't bend at the knees more when putting the weight down, I will hurt my back. I said I do when the bar comes to about my knees. He told me no, I should do it sooner. (similar to a curtesy) sooo I showed him what I meant by using my thumbs for the bar visual. He starts shaking his head saying 'I will hurt my back doing it that way'. I then said with a bitchy smile and pointed to his squat rack "you don't even know how to do a back squat" and turned around an grabbed my water...He went to the other side of gym to not be seen again. lol

Michael

3 Rounds

800m run
50 GHD
50 back extentsions

21:57 PR

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull ups, squats, push ups, squats, pull ups, etc... The goal is to stay within the workout's formula as long as possible.

Do not do more than 60 squats in any round!

399 squats-20 mins

Painstorm January 2010

10X bodyweight Back Squats for least amount of reps.
(13 at 95lb)

rest 5 mins

800m run

10 rounds

10 pullups (skinny band)
10 DB clean (15lb)
10 walking lunges

32:35