WOD 100210

10-9-8-7-6-5-4-3-2-1 reps of:
Jumping jacks
Push-ups
Sit-ups
Burpees

WOD 100208

5 rounds for time:
30 squats
20 KB swings 2 pood Russian
10 pull-ups

WOD 100206

Well lets see if we can get a workout in now that the weather has settled.

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jumps
30 Wall ball shots

WOD 100129

NO CLASS ON FRIDAY!!! Petty Officer Massey, one of our instructors, is re-enlisting 1030 in BLDG 464 conference room. Following will be a luncheon. Come out to his re-enlistment and show support. Below is a workout you can do on your own in the morning or at your house.


150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do a suicide sprint (25m). Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a suicide sprint (25m) must be completed.

WOD 100127

Five rounds for time of:
Run 400 meters
135 pound thruster, 7 reps

WOD 100126

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

WOD 100125

Three rounds for time of:
50 Double-unders
50 Back extensions