9-1-09 800m run 25 pullups,25 burpees,25 box jumps 800m run

OHS 190x3

8-29-09 5 rds for time 15 power snatches(95/65) 400m run

6-28-09 REST!!!

weekend wods saturday @8 sunday @ 1

8-27-09 5 rds 5 deadlift(135/95) 7 box jump 9 burpees

8-25-09 GOODHARD LOOP 100 SQUATS GOODHARD LOOP

8-24-09 AMRAP in 15 5 burpees 10 wallball 15 squats

8-24-09 4 RDS 400M RUN 15 SQUAT CLEANS 95/65

8-22-09 HANG POWER CLEAN 7X1

Great job every one . Good showing this morning.

8-21-09 REST

SATURDAY WOD 8AM

8-20-09 400m run 30 kb swings 800m run 30 kb swings 400m run

8-19-09 100 SQUATS/5 BURPEES 75 SQUATS/10 BURPEES 50 SQUATS/15 BURPEES 25 SQUATS/20 BURPEES

Chad Smith fixin to get some

8-18-09 ANGIE 100 pullups 100pushups 100 situps 100squats

8-17-09

30 ohs

30 box jumps

30wallball

30 burpees

800m run

8-16-09

In memory of "Ryan"

5 rds

7 muscle-ups

21 burpees

GET SOME

8-15-09 REST

8-14-09

4 rds for time

15 squat cleans

30 box jumps

8-13-09

3 laps around Goodhard loop

8-12-09

50 sdhp 55#
50 kb swings 35#
400m run
50 pushups
50 situps
400m run

8-11-09

5x5 deadlift

8-9-09

400m run

max burpees in 1 min

400mbrun

max squats in 1 min

400m run

max pushups in 1 min

400m run

max situps in 1 min

8-8-09

Had an AWESOME turnout at the Grand Opening..I cant thank everyone enough for all the help and support you guys put forth to make it possible and no one is excluded. Had over 30 workouts and over 50 people here at SoMo!!! There will be an 8am wod and a 1pm wod tomorrow...Thanks again

GRAND

OPENING

8-7-09

deadlift

7x1

500m row for time

8-6-09

AMRAP IN 20

5 pullups

200m run

10 box jumps

8-5-09

3 rds

500m row

21 burpees

400m run

8-4-09

50 pullups

800m run

50 squats

800m run

50 burpees

8-3-09

4 rds

400m run

20 box jumps

20 situps

8-2-09

For those of you who are not "broken"

group wod is at 1 pm Sunday