WOD, 11/01/09:
For time:
25 Squats 
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
*If you are newer, or struggle with any of these movements (pull-ups), you may scale the reps down a bit (I’d rather see you do 25 pull-ups FULL RANGE OF MOTION than 75 without getting your chin over the bar).  If [...]

WOD, 10/31/09:
Skill Work:
“The Burgener Warm Up”
W.O.D
3 rounds for time of 
10 Hang Power Snatches (95/65)
30 Burpee Box Jumps, 24 inches
*we must get our whole foot on the box and have full extension up top, or on the jump down
*H.P.S must be completed with the bar locked out overhead
*goal is to finish in under 15 minutes, fire [...]

WOD, 10/30/09:
“The UNhappy Half-Hour”
15 Hang Power Cleans, (135/95)
9 “unbroken” Wall Balls, (20/14)
15 Toes to Bar
400 meter run
12 Hang Power Cleans, (135/95)
15 “unbroken” Wall Balls 
15 Toes to Bar
400 meter run
9 Hang Power Cleans, (135/95)
21 “unbroken” Wall Balls 
15 Toes to bar
400 meter run
As with all of our WODs, this one can be scaled too.

This week’s blogs have [...]