WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings
Box Jumps

WOD

7 Rounds For Time:

10 Pull-ups
10 KTE
10 Push-ups

Why We Get Fat

Here is another lecture from Gary Taubes. Mr. Taubes puts into simple language the reasons we as humans get fat.

The video is long. But if you watch it, you'll get it.

WOD

5 Rounds For Time:

Run 200 meters
15 Squats
10 Ring Push-Ups

WOD

(1) 10 Rounds For Time
6x Burpees
3x Turkish Getups Each Hand (M-16kg, W-12kg)

(2) 10 Rounds (Grind, not for time)
10x Double KB Swing
10x Box Jump (24")
5x Pull up (weighted, if possible)

For those of you in Fedvul, PSG will be "open" for most of the day. Stop in at your leisure.

WOD

10x Ring Dip
20x KB Swing
10x Burpee
8x Ring Dip
18x KB Swing
14x Burpee
6x Ring Dip
16x KB Swings
18x Burpee

Home Made Rings

You know they got this recession on...



These were ridiculously cheap. It took me about twenty minutes total construction time. See how I did it HERE.

WOD

"The Road"

4 Rounds

15 Deadlift @ 115#
20 Pullups
25 Box Jumps

Could all these movements help prepare you for evading cannibals, militants, and a constant drizzle of ash in a post-apocalyptic America? They could at least give you a jump on the competition...

WOD

I'm headed to the Bar 6 to chop wood. So, this WOD is about as functional as you can get. For anybody else, Just pick an old WOD and post results to the comments.

WOD

"Whore In Church"

Warm Up:

5 (each side) Turkish Get Up

Then:

7 Rounds for time

7 Mr. Spectaculars
7 Pullups
7 Box Jumps

Paper Shop Challenge

Here are both videos of the Paper Shop Challenge. The first one is brand new! This WOD can definitely crush you. I'm anxious for another willing participant to tackle this soon. Who's Next?

Bruce: 17:08
Clint: 19:36
Next Victim: ??

WOD

3 Rounds For Time:

10 Front Squat @ 115
5 HSPU
20 Burpees

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Weighted Pullups

1-1-1-1-1-1-1

WOD

"Paper Shop"

3 rounds

4 chest ups
8 front squats @ 115
12 burpees
16 alternating kb c & j
20 kb swings
24 box jumps @ 24"

Rest Day

WOD

3rnds for time:

20 kbs
30 box jumps
40 push ups

WOD

1550

For Time:

4 Rounds

15 Burpee/Pullup combo
50 squats

WOD

5 Rounds:

10 KB Clean to Press (R & L, must touch ground every rep)
15 Overhead Squats @ 45# Bar
10 Pull-ups

WOD

AMRAP in 20 minutes:

10 KB burpie/deadlifts
15 box jump
10 KTE

WOD

KB "Fran"

21-15-9

KB Thrusters @ 70#
Pullups

Rest Day

Sir Edmund Hillary

WOD

Four rounds for time:

Run 400 meters
Rest 2 minutes

WOD

4 rounds For Time:

10 pullups
20 swings
30 pushup
40 pushpress @ 45#
50 squats