Workout of the Day (WOD)

January 3, 2009

Saturday 090103

Strung-out, backwards, and upside down Fran

For time:
Run 1600 meters
9 Pull-ups
Thruster, 9 reps (Men 95 lbs, Women 65 lbs)
Run 800 meters
15 Pull-ups
Thruster, 15 reps (Men 95 lbs, Women 65 lbs)
Run 400 meters
21 Pull-ups
Thruster, 21 reps (Men 95 lbs, Women 65 lbs)

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 98 Total Burpees =4,851

100_7169.jpg

January 1, 2009

Thursday 090101

“Eva”

5 Rounds for time of:

800 Meter run

30 Kettlebell swings (Men 70 lbs, Women 45 lbs)

30 Pull-ups

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 96 Total Burpees =4,656

100_7187.jpg

There will be one class today at 11:00 am. Happy New Year!!

Nicole and I would like to say thanks for making 2008 such a great year!


December 31, 2008

Wednesday 081231

For time:

2000 Meter row

50 Box jumps (Men 24″ box, Women 20″ box)

50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 95 Total Burpees =4,560

100_6952.jpg

The 6:30 pm and 7:30 pm classes are canceled today.

December 30, 2008

Tuesday 081230

“Ryan”

5 Rounds for time of:

7 Muscle ups

21 Burpees

Post time to responses.

The substitution for one muscle-up is 3 pull-ups and 3 dips.

Compare to October 10, 2008.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 94 Total Burpees =4,465

100_6943.jpg

On Wednesday, December 31st (New Year’s Eve) there will be a 6:00 am and 5:30 pm class. On Thursday, January 1st (New Year’s Day) there will be a 11:00 am class.

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