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