Friday, December 31, 2010

Friday's WOD

12.31.2010

Teams of 3: Duy, Mark, and Me

300 OHS
300 Push Ups
300 Medicine Ball Cleans

Time: 24:49

Thursday, December 30, 2010

Thursday's WOD

12.30.2010

"Not Too Filthy"

50 Calories Row
50 Box Jumps
50 Sit Ups
50 Double Unders
50 Knees to Elbows
50 Push Press
50 Lunges

Time: 13:00

Wednesday, December 29, 2010

Wednesday's WOD

12.29.2010

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans (135lb m/95lb w)
6 Push Ups
9 Air Squats

Rest 1 Minute
Repeat for a total of 5 rounds

Rounds: 29

Tuesday, December 28, 2010

Tuesday's WOD

12.28.2010

60 Double Unders
30 Wall Balls
30 Pull Ups
30 Kettlebell Swings

60 Double Unders
20 Wall Balls
20 Pull Ups
20 Kettlebell Swings

60 Double Unders
10 Wall Balls
10 Pull Ups
10 Kettlebell Swings

60 Double Unders

Time:

Monday, December 27, 2010

Monday's WOD

12.27.2010

13 Minutes AMRAP

10 Burpees
10 Body-Weight Dead Lifts
10 Box Jumps (24" m/20" w)

Rounds: 9 + 2 Burpees

Friday, December 24, 2010

Friday's WOD

12.24.2010

"Murph"

Teams of 3:

Trudy, Tony, and Me

1 Mile Run with 20lb Med Ball

200 Pull Ups
400 Push Ups
600 Air Squats

1 Mile Run with 20lb Med Ball

Time: 45:01

Thursday, December 23, 2010

Thursday's WOD

12.23.2010

Teams of 3:

Mark, Clarence, and Me

3500m Row
300 Thrusters (45lb m/35lb w)

Time: 17:56

Wednesday, December 22, 2010

Wednesday's WOD

12.22.2010

5 Rounds of:

Bodyweight Max Bench Press: 225lbs

Followed by 30 seconds of wall balls

Total: 138

Tuesday, December 21, 2010

Tuesday's WOD

12.21.2010

WOD 1:

25 Pull Ups
50 Box Jumps
50 Burpees
50 Sit Ups
50 Kettlebell Swings (53lb m/35lb w)
50 Double Unders
25 Pull Ups

Time: 9:42

WOD: 2

50 Push Ups
50 Lunges (25 each leg)
50 Air Squats
50 Sit Ups
50 Push Press (45lb bar)
50 Double Unders
50 Push Ups

Time: 8:43

Monday, December 20, 2010

Monday's WOD

12.20.2010

10 Minutes AMRAP

10 Jumping Air Squats
10 Sit Ups

Rounds: 21 + 5 Jumping Air Squats

Saturday, December 18, 2010

Saturday's WOD

12.18.2010

Teams of 2: Duy and Me

200 Double Unders
100 Wall Balls
150 Push Ups
200 Sit Ups
200 Double Unders

Time: 14:40

Thursday, December 16, 2010

Thursday's WOD

12.16.2010

2 Minutes Double Unders
2 Minutes Push Ups

90 Seconds Double Unders
90 Seconds Push Ups

60 Seconds Double Unders
60 Seconds Push Ups

30 Seconds Double Unders
30 Seconds Push Ups

Total: 376 Double Unders; 153 Push Ups

Wednesday, December 15, 2010

Wednesday's WOD

12.15.2010

Every minute on the minute, perform the following:

5 Knees to Elbow
10 Air Squats

With the time remaining, do as many sumo dead high pulls (95lb m/65lb w). Score is the total of SDHP in 15 minutes timeframe.

Score: 11, 11, 10, 10, 10, 10, 10, 8, 8, 8, 6, 6, 6, 6, 9 = 129

Tuesday, December 14, 2010

Tuesday's WOD

12.14.2010

"Lucky 17"

16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
12 Box Jumps 5 Burpees
11 Box Jumps 6 Burpees
10 Box Jumps 7 Burpees
.....
.....
.....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees

Time: 14: 48

Monday, December 13, 2010

Monday's WOD

12.13.2010

11 Minutes AMRAP

7 Pull Ups
11 Sit Ups

Rounds: 16

Friday, December 10, 2010

Friday's WOD

12.10.2010

Team WOD: Troy, Kyle, Eric

200m Row
Power Cleans (95lb m/65lb w)
Wall Balls

Total: 5603

Thursday, December 09, 2010

Thursday's WOD

12.09.2010

12 Minutes AMRAP

12 Kettlebell Swings
12 Overhead Plate Lunges

Rounds: 12 + 5 Kettlebell Swings

Wednesday, December 08, 2010

Wednesday's WOD

12.08.2010

Tabata Something Else

Air Squats
Row
Pull Ups
Sit Ups
Push Ups

Total: 66

Tuesday, December 07, 2010

Tuesday's WOD

12.07.2010

7 Rounds of:

7 Ground to Overhead (95lb m/65lb w)
7 Burpees

Time: 6:06

Monday, December 06, 2010

Monday's WOD

12.06.2010

17 Minutes AMRAP

30 Double Unders
10 Kettlebell Swings (53lb m/35lb w)
10 Clapping Push Ups

Rounds: 11 + 6 Kettlebell Swings

Monday, November 29, 2010

Monday's WOD

11.29.2010

10 Minutes AMRAP

10 Wall Balls
10 Sit Ups

Rounds: 15 + 5 Sit Ups

Saturday, November 27, 2010

Saturday's WOD

11.26.2010

"Cindy"

20 Minutes AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 27 + 10 Push Ups

Friday, November 26, 2010

Friday's WOD

11.26.2010

Team WOD:

Damian - Michael - Rolin - Tom - David

200m Row
Box Jumps
Kettlebell Swings
Push Press (75lb m/55lb w)

Total: 1542

Saturday, November 20, 2010

Saturday's WOD

11.20.2010

15 - 12 - 9 - 6

Wall Balls
Burpees
Pull Ups
30 Double Unders after each round

Time: 7:49

Friday, November 19, 2010

Friday's WOD

11.19.2010

"Leg Matrix" Tabata

Squats
Lunges
Sit Ups
Jumping Lunges
Jumping Squats

Total: 790

Thursday, November 18, 2010

Thursday's WOD

11.18.2010

Duy - Clarence - David

Teams of 3:

500m Row
100 Thrusters (95lb m/65lb w)
300m Row
100 Knees to Elbow
200m Row
100 Burpees

Time: 22:19

Wednesday, November 17, 2010

Wednesday's WOD

11.17.2010

3 Rounds of:

50 Double Unders
21 Kettlebell Swings
12 Pull Ups

Time: 5:53

Tuesday, November 16, 2010

Tuesday's WOD

11.16.2010

"Blackjack"

Time: 11:13

Monday, November 15, 2010

Monday's WOD

11.15.2010

"Fight Gone Bad"

Wall Balls (20lb)
Sumo High Dead Pulls (75lb)
Box Jumps (20")
Push Press (75lb)
Row (cal)

Total: 321

Friday, November 12, 2010

Friday's WOD

11.12.2010

40 Lunges
21 Pull Ups
21 Sit Ups
40 Lunges
18 Pull Ups
18 Sit Ups
40 Lunges
15 Pull Ups
15 Sit Ups
40 Lunges
12 Pull Ups
12 Sit Ups
40 Lunges
9 Pull Ups
9 Sit Ups
40 Lunges
6 Pull Ups
6 Sit Ups

Time: 10: 09

Thursday, November 11, 2010

Thursday's WOD

11.11.2010

PR on deadlifts: 395lbs.

10 Minutes AMRAP

10 Wall Balls
15 Sit Ups

Rounds: 14 + Wall Balls

Wednesday, November 10, 2010

Wednesday's WOD

11.10.2010

Team WOD: Rolin and David

1600m Row
200 Push Ups
120 Hanging Power Cleans (95lb m/65lb w)
120 Sumo Dead High Pulls
200 Air Squats
1600m Row

Time: 27:57

Tuesday, November 09, 2010

Tuesday's WOD

11.09.2010

In 3 Minutes

Run 200m
5 Strict Pull Ups
15 Medicine Ball Cleans
Max rep double unders
Rest 2 Minutes

Total: 132 - 110 - 105 - 70 - 102= 519

Monday, November 08, 2010

Monday's WOD

11.08.2010

10 Minutes AMRAP

7 Kettlebell Swings
7 Kettlebell Squats
11 Sit Ups

Rounds: 12 + 10 Sit Ups

Friday, November 05, 2010

Friday's WOD

11.05.2010

50 Double Unders
10 Strict Pull Ups
20 Box Jumps (24" m/20" w)
30 Kettlebell Swings (53lb m/35lb w)
40 Sit Ups
50 Burpees
40 Sit Ups
30 Kettlbell Swings
20 Box Jumps
10 Strict Pulls
50 Double Unders

Time: 11:24

Thursday, November 04, 2010

Thursday's WOD

11.04.2010

6 Rounds of:

250m Rows
Max Effort

Times: 43.8 - 45.1 - 48.4 - 47.8 - 50.1 - 50

Tuesday, November 02, 2010

Tuesday's WOD

11.02.2010

4 Rounds of:

200m Run
25 Double Unders
12 Push Press (95lb m/65lb w)
7 Knees to Elbow

Time: 6:28

Monday, November 01, 2010

Monday's WOD

11.01.2010

"Cindy"

20 Minutes AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 31 + 2 Air Squats

Friday, October 29, 2010

Friday's WOD

10.30.2010

300 Russian Kettlebell Swings
3 Burpee penalty anytime you stop swinging the KB

Time: 20:01

Thursday, October 28, 2010

Thursday's WOD

10.28.2010

10 Minutes AMRAP

11 Wall Balls
7 Pull Ups

Rounds: 12

Wednesday, October 27, 2010

Wednesday's WOD

10.27.2010

10 Dips
15 Knees to Elbow
20 Push Ups
200m Run

5 Rounds for Time

Time: 14:02

Tuesday, October 26, 2010

Tuesday's WOD

10.26.2010

21 - 15 - 9

Thrusters (95lb m/ 65lb w)
Sumo Dead High Pulls
Pull Ups
50 Double after each round

Time: 11:55

Monday, October 25, 2010

Monday's WOD

10.25.2010

Teams of 2

20 Minutes AMRAP

7 Deadlifts (185lb m/115lb w)
10 Box Jumps (24" m/20" w)

Rounds: 31 + 3 Deadlifts

Sunday, October 24, 20101

Sunday

Day 2

Level 1 Crossfit Certification

Station 14 of the Renton Fire Department

OFFICIALLY certified!

Saturday, October 23, 2010

Saturday

Day 1

Level 1 Crossfit Certification

Station 14 of the Renton Fire Department

Wednesday, October 20, 2010

Wednesday's WOD

10.20.2010

4 Rounds of the following:

20 Wall Balls
400m Run
15 Pull Ups
20 Sit Ups

Time: 14:43

Tuesday, October 19, 2010

Tuesday's WOD

10.19.2010

5 Rounds of:

In 3 minutes perform the following:

Sprint 200m
5 Burpees
20 Kettlebell Swings (53lb m/35lb w)
Max reps on box jumps (24" m/20" w) = score
2 minutes rest in between rounds

Total: 257

Monday, October 18, 2010

Monday's WOD

10.18.2010

5 Rounds of:

Bench Press (body weight)
Immediately followed by Push Ups

Total: 197

Saturday, October 16, 2010

Saturday's WOD

10.16.2010

Barbells for Boobs

"Grace"

30 Clean and Jerks

Time: 3:46

Thursday, October 14, 2010

Thursday's WOD

10.14.2010

10 Rounds for time of:

10 Box Jumps
10 Ring Dips
10 Sit Ups
10 Kettlebell Swings

Time: 12:11

Wednesday, October 13, 2010

Wednesday's WOD

10.13.2010

10 Minutes AMRAP

10 Air Squats
10 Lunges
10 Jumping Lunges
10 Jumping Air Squats
5 Pull Ups

Round: 9 + 8 Lunges

Monday, October 11, 2010

Monday's WOD

10.11.2010

7 Rounds for time of:

7 Thrusters (95lb m/65lb w)
7 Clapping Push Ups
7 Toes to Bar

Time: 7:26

Saturday, October 09, 2010

Saturday's WOD

10.09.2010

300 Push Ups
15 Sit Ups every time you break in the push up

Time: 8:22

Friday, October 08, 2010

Friday's WOD

10.08.2010

1200m Row
63 Kettlebell Swings (54lb m/35lb w)
45 Pull Ups

Time: 8:31

Thursday, October 07, 2010

Thursday's WOD

10.07.2010

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans (135lb m/95lb w)
6 Push Ups
9 Air Squats

Rest 1 Minute
Repeat for a total of 5 rounds

Rounds: 29

Wednesday, October 06, 2010

Wednesday's WOD

10.06.2010

1200m Run
10 Pull Ups
30 Sit Ups

800m Run
15 Pull Ups
30 Sit Ups

400m Run
20 Pull Ups
30 Sit Ups

300m Run
25 Pull Ups
30 Sit Ups

200m Sprint
30 Pull Ups
30 Sit Ups

Time: 19:34

Tuesday, October 05, 2010

Tuesday's WOD

10.05.2010

30 Lungs with medicine ball overhead
200m Sprint
30 Push Ups on medicine ball
200m Sprint

Rounds: 4 + 15 Push Ups

Monday, October 04, 2010

Monday's WOD

10.04.2010

5 Rounds for Time:

40 Double Unders
30 Box Jumps (24")
20 Kettlebell Swings (54lb)

Time: 12:57

Friday, October 01, 2010

Friday's WOD

10.01.2010

4 sets for max reps of:

90 Seconds of Deadlifts (body weight)
90 Seconds of Rest
90 Seconds of Burpees
90 Seconds of Rest
90 Seconds to Run 400m
90 Seconds of Rest

Total: 1)38/40/1:20 2)32/30/1:26 3)25/25/1:21 4)27/27/1:16 = 244/5:23

Thursday, September 30, 2010

Thursday's WOD

09.30.2010

"Nasty Girls"

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135lb m/95lb w)

Time: 15:24

Wednesday, September 29, 2010

Wednesday's WOD

09.29.2010

20 Minutes AMRAP

Teams of 2:

200m Sprint
100 Push Press
100 Double Unders
100 Sit Ups

Rounds: 4 + 66 Sit Ups

Tuesday, September 28, 2010

Tuesday's WOD

09.28.2010

"Lynne"

165: 25/10, 20/10, 18/11, 15/9, 14/9

Total: 141

Monday, September 27, 2010

Monday's WOD

09.27.2010

"The King's Tabata"

Jumping Lungs
Knee High Toe Touches
Jumping Squats
Sit Ups
Row

Total: 896

Saturday, September 25, 2010

Saturday's WOD

09.25.2010

"Fight Gone Bad"

Row (cal)
Wall Balls (20lb)
Sumo Dead High Pulls (75lb)
Box Jumps (20")
Push Press (75lb)

Total: 340

Thursday, September 23, 2010

Thursday's WOD

09.23.2010

12 Minutes AMRAP

10 Medicine Ball Cleans
10 Toes to Bar
20 Seated Side Twists with Med Ball

Rounds: 8 + 5 Medicine Ball Cleans

Wednesday, September 22, 2010

Wednesday's WOD

09.22.2010

400m Run
10 Strict Pull Ups or 3 Muscle Ups
20 Burpees
30 Kettlebell Swings
40 Air Squats
50 Double Unders
40 Air Squats
30 Kettlebell Swings
20 Burpees
10 Strict Pull Ups or 3 Muscle Ups
400m Run

Time: 11:18

Tuesday, September 21, 2010

Tuesday's WOD

09.21.2010

12 Minutes AMRAP

200m Run
7 Pull Ups
7 Sit Ups

Rounds: 10 + 1 Sit Up

Monday, September 20, 2010

Monday's WOD

09.20.2010

4 Rounds

20 Med Ball Push Ups
25 Wall Balls
30 Overhead Lunges with Med Ball

Time: 10:59

Friday, September 17, 2010

Friday's WOD

09.17.2010

10 Rounds

7 Ring Dips
11 Box Jumps

Time: 8:10

Thursday, September 16, 2010

Thursday's WOD

09.16.2010

Team WOD

20 Minutes AMRAP

200m Row
Air Squats
Push Press (75lb m/55lb w)

With a team of 3 or 4 athletes. As soon as the athlete on the rower hits 200m, each athlete rotates to the next movement.

Total Meters, Air Squats, and Push Press:

Wednesday, September 15, 2010

Wednesday's WOD

09.15.2010

600m Run

7 Rounds

7 Pull Ups
7 Kettlebell Swings
7 Burpees

600m Run

Time: 11:35

Tuesday, September 14, 2010

Tuesday's WOD

09.14.2010

300 Double Unders

If you mess up, then you have to 10 sit-ups

Time: 5:48

Monday, September 13, 2010

Monday's WOD

09.13.2010

20 Minutes AMRAP

5 Thrusters
7 Hanging Power Cleans
10 Sumo Dead High Pulls

Rounds: 9 + 3 Hanging Power Cleans

Saturday, September 11, 2010

Saturday's WOD

09.11.2010

600m Run

21 - 15 - 9
Wall Balls
Kettlebell Swings
Box Jumps

600m Run

Time: 10:15

Friday, September 10, 2010

Friday's WOD

09.10.2010

5 Rounds

Body Weight Bench Press - Max Reps
300m Sprints

Score: @175lbs: 25/41, 20/46, 18/52, 16/54row, 16/49row

Thursday, September 09, 2010

Thursday's WOD

09.09.2010

"Jackie"

1000m Row
50 Thrusters (45lb m/35lb w)
30 Pull Ups

Time: 6:06

Wednesday, September 08, 2010

Wednesday's WOD

09.08.2010

5 Rounds

In 2 Minutes
Sprint 200m
5 Burpees
Max Kettlebell Swings (54lb m/35lb w)

Total: 134

Tuesday, September 07, 2010

Tuesday's WOD

09.07.2010

10 Minutes AMRAP

10 Medicine Ball Cleans
10 Push Ups

Rounds: 15

Monday, September 06, 2010

Monday's WOD

09.06.2010

Team WOD

1200m Sandbag run
200 Thrusters
1200m Sandbag run
200 Pull Ups
1200m Sandbag run

Time: 32:55

Friday, September 03, 2010

Friday's WOD

09.03.2010

Teams of 2

Run & Fun

150 Burpees
200m Run

Time: 7:43

Thursday, September 02, 2010

Thursday's WOD

09.02.2010

Tie a five-pound plate to hang a honest 18" above your reach and complete 4 rounds of:

50 Jump and Touch
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Time: 4 Rounds = 17:01
Time: 5 Rounds = 22:01

Wednesday, September 01, 2010

Wednesday's WOD

09.01.2010

7 Minutes AMRAP

7 Pull Ups
11 Sit Ups

Rounds: 13 + 3 Pull Ups

Tuesday, August 31, 2010

Tuesday's WOD

08.31.2010

10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls

Time: 9:31

Monday, August 30, 2010

Monday's WOD

08.30.2010

12 Minutes AMRAP

15 Double Unders
12 Push Ups (release hands on the bottom)
12 Jumping Air Squats

Rounds: 12

Friday, August 27, 2010

Friday's WOD

08.27.2010

Death By Sit Ups

Every minute on the minute sit-ups

Total: 40 minutes (820 sit-ups)

Thursday, August 26, 2010

Thursday's WOD

08.26.2010

"Test 3"

Tabata Squats
Max reps of muscle-ups in 4 minutes

Total: 264

Wednesday, August 25, 2010

Wednesday's WOD

08.25.2010

30 - 25 - 15 - 10 Reps

Burpees
Lunges
Toes to Bar

1200m Run after all rounds

Time: 20:58

Tuesday, August 24, 2010

Tuesday's WOD

08.24.2010

12 Minutes AMRAP

5 Pull Ups
10 Push Ups *Strict*
15 Air Squats

Rounds: 14 + 3 Pull Ups

Monday, August 23, 2010

Monday's WOD

08.23.2010

21 Burpees
200m Run
21 Kettlebell Swings (53lb m/35lb w)
200m Run
21 Box Jumps (24" m/20" w)
200m Run

15 Burpees
200m Run
15 Kettlebell Swings
200m Run
15 Box Jumps
200m Run

9 Burpees
200m Run
9 Kettlebell Swings
200m Run
9 Box Jumps

Time: 11:30

Thursday, August 19, 2010

Thursday's WOD

08.19.2010

Max Rounds in 3 Minutes Of:

3 Power Snatches (95lb m/65lb w)
6 Push Ups
9 Squats

Rounds: 28

Wednesday, August 18, 2010

Wednesday's WOD

08.18.2010

4 Rounds for Time

400m Run
10 Pull Ups
10 Ring Dips

Time: 9:21

Tuesday, August 17, 2010

Tuesday's WOD

08.17.2010

12 Minutes AMRAP

15 Double Unders
15 Air Squats
7 Burpees

Rounds: 15 + 5 Air Squats

Monday, August 16, 2010

Monday's WOD

08.16.2010

Tabata Workout

Row (calories)
Deadlifts (135lb m/95lb w)
Push Ups (release hands from ground)
Russian Kettlebell Swings (53lb m/35lb w)
Sit Ups

Total: 500

Saturday, August 14, 2010

Saturday's WOD

08.14.2010

21 - 18 - 15 - 12 - 9 - 6 - 3

Medicine Ball Cleans
Push Ups

Time: 5:46

Friday, August 13, 2010

Friday's WOD

08.13.2010

"Karen"

150 Wall Balls

Time: 7:12

Thursday, August 12, 2010

Thursday's WOD

08.12.2010

100 Pull Ups

Every time you come off the bar you must complete 15 sit-ups.

Time: 7:15

Wednesday, August 11, 2010

Wednesday's WOD

08.11.2010

1 Mile Run
1000m Row
1 Mile Run
100 Double Unders

Time: 19:54

Tuesday, August 10, 2010

Tuesday's WOD

08.10.2010

"Clean and Jerk/Cindy Combo"

10 Clean and Jerks, 1 Round of Cindy
9 Clean and Jerks, 1 Round of Cindy
8 Clean and Jerks, 1 Round of Cindy
7 Clean and Jerks, 1 Round of Cindy
6 Clean and Jerks, 1 Round of Cindy
5 Clean and Jerks, 1 Round of Cindy
4 Clean and Jerks, 1 Round of Cindy
3 Clean and Jerks, 1 Round of Cindy
2 Clean and Jerks, 1 Round of Cindy
1 Clean and Jerks, 1 Round of Cindy

Time: 14:29

Monday, August 09, 2010

Monday's WOD

08.09.2010

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Time: 20: 10

Wednesday, August 04, 2010

Wednesday's WOD

08.04.2010

"Fran"

21 - 15 - 9

Thrusters (95lb m/65lb w)
Pull Ups

Time: 3:37

Tuesday, August 03, 2010

Tuesday's WOD

08.03.2010

400m Run

5 Rounds for Time
21 Box Jumps
15 Kettle Bells
9 Ring Dips

400m Run

Time: 11:50

Saturday, July 31, 2010

REST DAY

Monday, August 02, 2010

Monday's WOD

08.02.2010

50 Sit Ups
50 Double Unders
50 Sit Ups
50 Walking Lunges
50 Sit Ups
50 Burpees
50 Sit Ups

Time: 9:26

Friday, July 30, 2010

Friday's WOD

07.30.2010

5 Rounds for Time

400m Sprints
(rest 2 minutes between each round)

Time: 1:02; 1:10; 1:20; 1:17; 1:15

Thursday, July 29, 2010

Thursday's WOD

07.29.2010

14 minutes AMRAP

7 Pull Ups
7 Sit Ups
7 Jumping Squats

Rounds: 22

Wednesday, July 28, 2010

Wednesday's WOD

07.28.2010

20 minutes AMRAP

200m Sprint
9 Wall Balls (20lb m/14lb w)
15 Push Ups (hands must release from floor)
21 Double Unders

Rounds: 9 + 18 Double Unders

Tuesday, July 27, 2010

Tuesday's WOD

07.27.2010

3 Rounds for Time

20 Jump Over Box Jumps
15 Sumo High Dead Pulls (95lb m/65lb w)
20 Toes to Bar
15 Power Clean and Jerks (95lb m/65lb w)

Time: 14:30

Monday, July 26, 2010

Monday's WOD

07.26.2010

3 Rounds for Time

12 Overhead Squats (95lb m/65lb w)
400m Run
20 Burpees

Time: 11:12

Saturday, July 24, 2010

Saturday's WOD

07.24.2010

2 Rounds for Time

600m Run
15 Jumps over 24" Box
15 Squat Cleans
30 Double Unders
15 Push Ups (hands must release from floor)
15 Toes to Bar

Time: 19:04

Friday, July 23, 2010

Friday's WOD

07.23.2010

75 Abmat Situps

15 - 12 - 9 reps
Thrusters (95lb m/65lb w)
Ring Dips
Push Ups (hand must release from floor)

75 Abmat Situps

Time: 10:04

Thursday, July 22, 2010

Thursday's WOD

07.22.2010

60 Overhead Plate Lunge (25lb m/15lb w)
60 Toes to Bar
60 Kettlebell Swings (53lb m/35lb w)

Time: 8:12

Wednesday, July 21, 2010

Wednesday's WOD

07.21.2010

10 minutes AMRAP

6 Squat Cleans ( 115lb m/65lb w)
12 Pull Ups
24 Double Unders

Rounds: 5 Rounds + 3 Squat Cleans

Tuesday, July 20, 2010

Tuesday's WOD

07.20.2010

200m Run
10 Pull Ups
20 Sumo Dead High Pulls
30 Burpees
40 Wall Balls
30 Burpees
20 SDHP
10 Pull Ups
200m Run

Time: 10:08

"Helen"

Time: 11:31

Monday, July 19, 2010

Monday's WOD

07.19.2010

3 Rounds for Time

30 Toes to Bar
21 Ground to Over Head (95lb m/65lb w)

Time: 11:58

21 - 15 - 9 reps

Row for Calories
Strict Push Press - 65lb
Push Ups

Saturday, July 17, 2010

Saturday's WOD

07.17.2010

20 minutes AMRAP

200m Sprints
10 Wall Balls
10 Knees to Elbows

Total: 12 Rounds

Friday, July 16, 2010

Friday's WOD

07.16.2010

3 Rounds for Time

"Helen"
400m Run
21 Kettlebell Swings (53lb m/35lb w)
12 Pull Ups

Time: 8:15

Thursday, July 15, 2010

Thursday's WOD

07.15.2010

"Black Jack"

Time: 10:49

Wednesday, July 14, 2010

Wednesday's WOD

07.14.2010

3 Rounds for Time

75 Double Unders
12 Deadlifts (bodyweight)
21 Box Jumps (24" m/20" w)

Time: 7:25

Tuesday, July 13, 2010

Tuesday's WOD

07.13.2010

3 Rounds of "BASELINE"

400m run
40 air squats
30 sit ups
20 push ups
10 pull ups

Time: 11:48

Monday, July 12, 2010

Monday's WOD

07.12.2010

7 Rounds for Time

7 Hanging Power Cleans
7 Thrusters
7 Sumo High Dead Pulls (95lb M/65lb W)

Time: 12:37