10/28/2010 WOD:

20 med ball cleans
30 skater slides

4 rounds for time

10/27/2010 WOD:

30 KB swings
30 Box Jumps
30 dips

20 min AMRAP

10/26/2010 WOD:

2 min jump rope
30 second plank
1 min sit ups (crunches do not count)

5 rounds

score = # of sit ups

10/25/2010 WOD:

6am WOD, indoors....we'll see about the others ;-)

Front Squats

21-15-9 Form reps
then Max weight for 3

10/21/2010 WOD:

5 HSPU (hand stand push ups)
20 SDHP (sumo deadlift high pull)

5 rounds for time

Dave's Butt Rock will be in attendance for your motivation and listening pleasure!!!!

Today's WLCF Motto!!

Free your mind, your ass will follow!!!

This is especially important to remember when battling a tough WOD. Don't let a mind that wants to quit, stop a body from achieving the previously unthinkable. All the good stuff lives behind the mind. It's in the soul.

10/20/2010 WOD:

5 pike press holds (2 seconds each)
10 burpees
20 push press

20 min AMRAP

10/19/2010 WOD:

Run 800
15 Dead Lifts

4 rounds for time

10/18/2010 WOD:

run 400
50 air squats
40 sit ups
30 push ups
20 box jumps

for time

10/14/2010 WOD:

Tabata Sit ups

What's your number???

101013 WOD

400 m. run, 20 close-grip push-ups, 20 push press,  5 rounds....for time...of course!!

10/12/2010 WOD:

20 step up high kicks (alternating legs)
20 KB swings

10 rounds for time

10/11/2010 WOD:

1 suicide sprint (4 points)
25 jumping jax
2 suicide sprints
50 jumping jax
3 suicide sprints
75 jumping jax
4 suicide sprints
100 jamping jax

For time

10/08/2010 WOD:

20 s2s med ball touches in V sit
100m liberty lunges

15 minute AMRAP

10/07/2010 WOD:

OHS
3.3.3.3.3

10/06/2010 WOD:

Burpees

1st min 1 rep
2nd min 2 reps
3rd min 3 reps.....

......continue until you can't anymore

10/05/2010 WOD:

15 Dead Lifts
15 push ups

10 rounds for time

10/04/2010 WOD:

20 hang snatch (light weight for form)
run 200m
20 sit ups

5 rounds for time