'Bill'

400m Farmers Walk-70/53#kb
30 Pullups
50 Jumping Squats
70 Pushups
400m Waiter Walk-53#kb
30 Pullups
50 Jumping Squats
70 Pushups

Notes: Partition pullups, jumping squats and pushups as needed. Change arms in the waiter walk as needed.

"Fred"

-Only one way out, only one movement.

-100 knees to elbows

"Don't forget that the best gold is at the bottom of a barrel of crap"
-Randy Paulson

"Ray" or "Homer and Bizarro Homer"

Wednesday's WOD:

Ray:
5x 275# Deadlift
10x HSPU
Rest 5 minutes between sets.

or "Homer and Bizarro Homer"
10 rounds:
12 Burpees
12 Pullups
Post time to comments.

This is an either/or day, you pick your wod. I know many of you want some fast paced metcon, where I want something strength building. Ray is not for time, it's just for completion.

Big AL

Don't be afraid of this one, it's not as bad as it looks.

Tuesday's WOD "Big AL"
Low rep with rests.

5 rounds:
6x175# back squat
6x250# weighted pullups
Post time for each round.

Notes:
1)Round timing notes: Begin Each round on the 6 minute mark at follows:
1st round begins at 0:00,
2nd round begins at 6:00,
3rd round begins at 12:00,
4th round begins at 18:00,
5th round begins at 24:00

2)Squat notes: Hip socket must get below knee to be counted as a repetition.
Get some DEPTH!!! It not understanding proper depth watch: http://de.youtube.com/watch?v=k45YlFHn6xs

3)Pullup notes: Subtract your body weight from 250# to determine how much weight you add to the pullups. Examples as follows:
250#-165# body weight = 85# weighted pullup
250#-200# bw = 50# weighted pullup
250#-210# bw = 40# weighted pullup
250#-225# bw = 25# weighted pullup

4)Scoring notes: Record times per round and add up the total working time for the final score.

"Little Mookie"

Monday's WOD:
4x115# Thrusters
6x115# Power Cleans
15 Second L-Sit Hold

As many rounds as possible in 20 minutes.

Notes. The L-sit holds can be broken down into smaller sets. If it takes 3x5 second attempts, that works. Do whatever it takes to keep yourself up for 15 seconds total.

Saturday's WOD "Reggie"

Do you ever feel like nobody understands? Don't go crazy like this dude and talk to statues. Just do your daily wod and you'll feel better. Who needs medicine when you have crossfit?

Reggie:
5 rounds for time
5x255#deadlift
5x muscle up
10x ghd situps

Substitutions: 10 chest to bar pullups or regular pullups for muscle ups, regular situps for ghd situps. Just Challenge yourself as much as possible!!!! Also, consider increasing deadlifts. 255# is 80% of my max deadlift, you may want to hit 80% of your max. Remember, I'm the weakest deadlifter here.

Friday's WOD "We Are Brutha's"

Snatch 1-1-1-1-1-1-1
Post load to comments.

After snatch routine do a tabata of your choice. Choose pushup, situp, squat, pullup, swing, running or any other movement you think that you need work on. I will be doing a squat tabata as my legs need major work. Post what tabata was performed as well as the reps per set.

WOD "Naylors Alley"

I changed the title because I realized that I would be causing B A to cuss in his head again. The title "naylors alley" is because this is one of these wods that is easy for him and is completely hard for the rest of us, me especially.


This kind of heat is what my legs and back feel like after completion of this wod.


7 rounds for time:
3x155#squat cleans
25x sit ups or 10x knees to elbows or 10x ghd sit ups you pick

wednesday's wod

foundation time baby.



warm up:
6 turkish getups with 70#kb or 10 turkish getups w/53#kb

good old deadlifts.
5x3
post weight to comments

"everybody want to be a bodybuilder, but nobody want to lift this heavy @*$ weight."
-Ronnie Coleman.

Tuesday's WOD: "The Raw Egg Clause"

The Ant is hammered.



To all my minions:

The Ant is imposing a mandantory day off for himself as lingering effects from busting his hump on saturday have caught up to him. Do not worry, minions, he has no injuries, just fatigue. The ant will come back in full strength and vigor on wednesday. Minions, you may also take a day off, but beware, there is a clause.

There are 2 choices for Tuesday's wod. 1)Rest day. or 2)You may make up a wod that was missed from last week. The chunky monkey posted many nice wods that were not finished by many of us in the preceeding week. Please post what wod was completed.






Now for the clause: If the day off option is chosen then at least one raw egg must be eaten. Yes, that is the catch, take a day off and raw egg eating must be observed. A minimum of one raw egg must be consumed. The more raw eggs that you consume, the more of a man you are. Yes, your manhood is at stake. If you're worried about raw eggs go and get some organic eggs, you'll be fine, I know you'll be fine because Rocky Balboa consumed raw eggs and he beat Clubber Lang.

Also note that this will be the only day off during this week.