Friday
- July 30th, 2010
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Five rounds for time:
10 Front squats
20 GHD sit-ups
Pick a load for all five rounds. Total score is front squat load in pounds divided by time to completion in seconds for all five rounds. Weight must start off the ground. Squat cleaning the first rep does not count towards your front squats. You must stand up all the way before starting.
Post score to comments.
Pete’s Birthday WOD:
2 person relay for time of:
800 Meter run
27 Pull-ups
400 Meter run
27 Kettlebell swing at 55 / 35 lbs
200 Meter run
27 Burpees
Each team will have 2 people (guy and girl).
Each segment of the relay consists of the run then the next movement before the next person starts.
If you do not have a partner, rest the the amount of time it takes you to do each segment of the relay.
Post time to comments.

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats at 135 / 95 lbs
Chest to bar pull-ups
Bar starts on the ground.
Post time to comments.
At the beginning of every minute perform 5 Kettlebell swings at 55 / 35 lbs, for the rest of the minute perform as many burpees as you can. At the beginning of the next minute perform 5 Kettlebell swings at 55 / 35 lbs and then max rep burpees and so on until you reach 50 total burpees. Post the total number of minutes it took to reach 50 burpees.
Post times to comments.
Kettlebell Swing demo
“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts at 250 / 205 lbs
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots at 20 / 14 lbs
200 Double-unders
400 Meter run with a 45 / 25 lb plate
Post times to comments.
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Row 3K
Post time to comments.

“The Dirty Thirty”
30 Meters wheelbarrow walk
30 Wall-ball throws to partner over 10 ft bar
30 Clapping sit-ups
30 Partner rope jumps
30 Partner deadlifts
Get a partner and divide the work equally (not including the clapping sit-ups).
Post time to comments.
For time:
1 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
2 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
3 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
4 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
5 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
6 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
7 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
8 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
9 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
10 Power clean and jerk at 155 / 105 lbs
1 Round of “Cindy”
1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Squats
Post time to comments.