Friday, 11/2/12

Complete for time:

10 Front squats 95#

15 Box jumps

10 Push Presses 95#

5 rounds

Thursday, November 1

AMRAP 15 minutes

3 burpees

6 pull ups

9 KBS

Monday, October 29

Complete for time:

Death by Barbell

15 Dead Lift

12 Hang Power Clean

9 Front Squat

6 Push Press

5 rounds

Friday, 10/26

Fight by “10′s”

Complete 10 reps of each exercise for 10 rounds…

Wall Ball

Cal Row

Push Press

Box Jump

Sumo Dead Lift High Pull

Thursday, 10/25

AMRAP 10 min

5 HSPU’s

10 abmat sit up

15 air squats

Thursday 10/18/12

Complete for time:

“Ryan”
5 rounds of:
7 muscle ups
21 burpees
Each burpee 12” above max reach

scale muscle ups with 10 pull ups and 10 ring dips

Wednesday 10/10/12

Complete for time:

7 dead lifts

7 hang cleans

7 front squats

7 push jerks

200m run

5 rounds

compare to 10/11/12

Monday 10/1

Complete for time:

5 Dead Lift

10 HSPU

15 Box Jumps

5 rounds

Wednesday, 9/26

Complete for time:

200m row

20 KBS

20 double unders

20 snatches 65#

3 rounds

Tuesday, 9/25

Complete for time

75 pull ups

75 push ups

75 sit ups

75 ait squats

50 pull ups

50 push ups

50 sit ups

50 air squats

25 pull ups

25 push ups

25 sit ups

25 air squats

Friday, 9/21

Tabata Fight Gone Bad

Complete 8 rounds of 20 seconds of work followed by 10 seconds rest of each of the following movements

wall ball

Cal row

Push Press

Box jump

SDHP

Wednesday, 9/19

Complete for time:

3 cleans

6 push up

9 air squats

25 rounds

Tuesday, 9/18

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Monday, 9/17

Complete for time:

20 burpee pull ups

20 cal row

5 rounds

Friday, 9/14

“Fight Gone Bad”

wall ball 1 min

Cal row 1 min

Push Press 1 min

Box jump 1 min

SDHP 1 min

Complete as many reps as possible in each movement. 3 rounds rest 1 minute between rounds.

Thursday, 9/13

Complete for time:

“Diane”

21-15-9

225# Dead lift

hand stand push ups

Wednesday, 9/12

With a 20lb weight vest, complete 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats) on the minute for 20 minutes. If you fail to complete a round with in a minute then count total rounds completed at the end of 20 minute.

If you do not have a weighted vest, try and complete 1 round of Cindy every minute on the minute for 30 minutes.

Tuesday, 9/11

Complete for time:

5 rounds of

40 double unders

30 AB mat sit ups

20 push ups

10 cleans

Friday, 9/7/12

AMRAP 20 minutes

Cindy

5 pull ups

10 push ups

15 air squats

Wednesday 9/5/12

Complete for time

21-15-9

SDHP

Box Jumps

T2B (toes to bar)

Tuesday, 9/4/12

Compete for time:

75 thrusters w/ 5 pull ups on the minute

Start this WOD by completing 5 pull ups then complete as many thrusters as you can with the remaining time. At the beginning of minute 2 stop your thrusters and complete 5 pull ups. Repeat this sequence with pull ups on the minute until you have completed 75 thrusters.

Friday, 8/31/12

Complete for time:

10 Bench Press (Body weight)

20 Ring Push ups

10 Dead Lift (1.5xBW)

50 Double Unders

3 rounds

Thursday, 8/30/12

Complete as many rounds as possible in 20 minutes

20 wall ball shots

20 cal row

Wednesday, 8/29/12

Complete for time

20 pull ups

10 box jumps

20 KBS

10 GHD sit ups

5 rounds

Tuesday, 8/27/12

Complete for time

Complete for time:

10 Power Snatch (115/80)

10 Overhead Squat (same weight as power snatch)

100m Sprint

8 Power Snatch

8 Overhead Squat

100m Sprint

6 Power Snatch

6 Overhead Squat

100m Sprint

4 Power Snatch

4 Overhead Squat

100m Sprint

2 Power Snatch

2 Overhead Squat

100m Sprint

Monday 8/27/12

Complete for time

10-9-8-7-6-5-4-3-2-1

Cleans 135#

burpees

Wednesday 8/22

Complete for time

10 dead lifts (bw)

10 push up

10 rounds

Tuesday 8/21/12

Complete for time

10 pull ups

10 thrusters

100m run

5 rounds

Monday 8/20/12

WE ARE BACK TO SCHOOL!!!

Here we go…

Complete for time

20 wall ball shot

15 box jumps

10  GHD sit ups

5 rounds

Thursday, May 31

Completer for time:

10,9,8,7,6,5,4,3,2,1

.75 BW Power Clean

1.0 BW Bench Press

1.5 BW Back Squat

Tuesday, May 29

Complete for time:

Tabata Clean and Jerk

rest 1 minute then

Tabata Double Unders

Wednesday, May 23

Complete for time:

200m run

10 thrusters

15 pull ups

5 rounds

Tuesday, May 22

Complete for time:

20 cal row

15 box jumps

10 ring dips

5 dead lifts

5 rounds

Monday, May 21

Complete for time:

50 double unders

40 ab mat sit up

30 wall ball

20 hang squat cleans

10 HSPU’s

3 rounds

Wednesday, May 16

Complete for time:

“Annie”

50 ab mat sit ups

50 double unders

40 ab mat sit ups

40 double unders

30 ab mat sit ups

30 double unders

20 ab mat sit ups

20 double unders

10 ab mat sit ups

10 double unders

Tuesday, May 15

Complete for time:

Thruster  10-8-6-4-2 (135/95#)

1 Rope Ascent after each set for a total of 5 ascents.

Friday, May 11

Complete for time:

7 Dead lift

9 C2B Pull ups

12 Wall Ball

15 Toes to Bar

5 rounds

Wednesday, May 9

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Start with 95# and add 5 pounds to the snatch every minute until you cannot complete the snatch.

Tuesday, May 8

Complete for time:

“Filthy Fifty”

Complete 50 repetitions before rotating to the next exercise

Jumping pull ups

box jumps

KBS

Walking lunge steps

K2E

Push press

Back Extensions

Wall ball

burpees

double unders

Monday, May 7

Complete for time:

WOD

500m row

12  Power cleans 155#

9 HSPU’s

12 box jumps 20″