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